18
Aug
Week 5: Day 3
Midcoast CrossFit – CrossFit
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