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Wednesday 6/10

9
Jun

Wednesday 6/10

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

(No Measure)

Mobility/dynamic:

Shoulder smash

Upward downward dog

Scorpion stretch

Couch stretch

Dynamic:

Frankenstein walks

High knees

Butt kicks

High knee skips

20 jump squats

10 hand release pushups

Front Squat (4-4-4-4-4)

Start at a moderate weight increasing. Then at 50-60% perform 15 front squats

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

12 KB swings (35/26)(53/35)(70/53)

5 back squats (floor)(95/65)(115/85)(135/95)

8 bar over burpees

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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