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Wednesday – 4/29/15

28
Apr

Wednesday – 4/29/15

Midcoast CrossFit – CrossFit

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Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

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

Back Squat (15 unbroken then 3-3-3-3-3-3)

The first 15 should be 40-50% 1 RM

Metcon (AMRAP – Rounds and Reps)

“Won’t back down” 11 Minute AMRAP

6 Back Squats 95/65, 135,95, 155,115

12 KB Swings 35/26, 53/35, 70/53

6 T2B (Knee raises/K2E/T2B
Rack allowed below L3

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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