Midcoast CrossFit - CrossFit View Public Whiteboard: - TopicsExpress

Midcoast CrossFit - CrossFit View Public Whiteboard: bit.ly/1GE2Ylr Arrival warm up (1 mile) (No Measure) 1 mile run/ 1200 m row Foam roll/PVC roll 4 way banded stretch (No Measure) Mobility: Shoulder smash Walking arms Dynamic 90s Upward/downward/walking dog KB good mornings KB squat sway Dynamic: High knees High knee skips Lateral high knee skips Plank walks Metcon (No Measure) Tabata: 4 rounds Med ball sit-ups Med ball plank Metcon (AMRAP - Rounds and Reps) WOD: 10 min AMRAP 40 burpees 30 wall balls (20/14) 50 Abmat sit-ups 30 ring dips / 15 M.U. (Assisted)(ring dips)(M.U.) The goal is to try and finish the sequence. Scale if needed with proper progression. Post WOD stretching B (No Measure) Hamstring therapy on wall Upward/downward dog Couch stretch Frog stretch

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