Week 5: Day 3

Midcoast CrossFit – CrossFit

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Accessory work

Metcon (No Measure)

(3 rounds)

L1) A) 8-10 banded chin ups

B) Max effort ring rows

L2) A) 4-6 chin ups

B) Max effort ring rows

L3) A) 8-10 chin ups

B) Max effort ring rows

(1-1.5 min rest between sets)

(allow 10-15 min)
Supinated = Palms Face You

WOD

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

400 m run

10 SH2OH (shoulder to overhead) (135/95)

10 cal row

10 T2B (leg raises/K2E)

(Score: rounds and reps)

Post Wod Stretching

Metcon (No Measure)

Lax ball shoulders, lats, traps

Upward downward dog

Banded stretches