WHAT THE?

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:

SHOULDER SMASH

CALF STRETCH ON WALL

COUCH STRETCH

TRICEP SMASH

BANDED TRICEP STRETCH

DYNAMIC:

INCH WORM

DUCK WALK

HIGH KNEES

BUTT KICKS

3 RD TABATA

LATERAL HOPS (MAT TO MAT, OVER CRACK)

FORWARD/BACKWARD HOPS

Back Squat (5-3-3-2-1)

Record your 1 RM

Metcon (Time)

FOR TIME:

20 D.U. (40 SINGLES)

10 T2B (LEG RAIS/K2E)(T2B)

8 FRONT SQUAT (95/96)(135/95)(155/115)

30 D.U.

15 T2B

12 FRONT SQUAT

20 D.U.

10 T2B

8 FRONT SQUAT

FINISHER 25 ABMAT SIT-UPS/GHD