Midcoast CrossFit - CrossFit Arrival warm up (1 mile) (No Measure) 1 mile run/ 1200 m row Foam roll/PVC roll 4 way banded stretch (No Measure) Mobility: Couch stretch Frog stretch Hamstring rollouts 4 way banded stretch Dynamic: Dead bugs Junkyard dog with partner (No Measure) 5-8 min warm up with weights for the WOD Review snatch/muscle snatch etc. Metcon (Time) WOD for time: Partner A works while partner B rests Split reps up evenly. 400 m run (200 each) 50 wall balls (20/14) 400 m run (200 each) 60 snatches (75/55)(95/65)(115/85) 400 m run (200 each) 70 D.U. Each (140 singles each) 400 m run (200 each) Team finisher: (each partner does the following) 10 ring dips (assisted)(ring dip)(MU to ring dip) 10 pull-ups (assisted)(Kip/butterfly)(C2B) Post WOD stretching A (No Measure) Pigeon stretch Couch stretch 4way banded stretch Shoulder smash
Posted on: Sun, 28 Dec 2014 01:01:02 +0000
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