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Wednesday – 5/6/15


Wednesday – 5/6/15

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 1 (No Measure)


Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats


Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

(No Measure)

Skill Work:

3 round tabata:

Medball situps/GHD


3 round tabata:

Bar hangs (continue to work on grip strength)

Hand release pushups

Metcon (AMRAP – Rounds and Reps)

12 min. time cap

2,4,6,8,10…..of the following

KB swings (35/26)(53/35)(70-80/53)

Burpee box jumps (20/18)(24/20)(30/24)
Score is rounds and reps (1 round is completing each movement with the corresponding number 2,4,6)