6
Aug
WHAT THE?
Midcoast CrossFit – CrossFit
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
