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Wedding 5/16/15

27
Mar

Wedding 5/16/15

Midcoast CrossFit – CrossFit

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

Mobility/dynamic 2 (No Measure)

Mobility:

Shoulder smash

Walking arms

Dynamic 90’s

4 way banded stretch

KB squat sways

KB good mornings

Dynamic:

Frankenstein walks

Duck walks

Burpee broad jump

High knee skips

Metcon (No Measure)

Skill work:

Tabata 4 rounds:

T2B (work on form, challenge yourself)

Double unders (form, unbroken goals)

Metcon (Time)

4 rounds for time:

5 stone to shoulder 65,80,95,115,145

16 burpee box jumps (20/18)(24/20)

15 T2B (K2E)

Finisher:

200 m run

15 ring dips/ 10 muscle ups (scale if needed)

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