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: walk out prayer squats lunge comex pigeon stretch banded tricep/lat. stretch Dynamic: Frankenstein walks high knees butt kickers high skips 12 days of Christmas (Time) WOD: 12 days of Christmas ***1....2 AND 1.....3,2 AND 1..AND SO ON..ALWAYS COUNTING BACK TO 1**** Refer to 12 days of Christmas song. 1 HSPU (box)(1-2 mat)(deficit) 2 push jerk 75/55, 95/65, 135/95 3 front squats 75/55, 95/65, 135/95 4 hang cleans 75/55, 95/65, 135/95 5 deadlifts 75/55, 95/65, 135/95 6 bar push ups 7 bar facing burpees 8 pull ups (jumping)(kip,butt)(C2B) 9 pistols (box if needed) 10 hand release push ups 11 wall balls 15/10, 20/15 12 box jumps 20/18, 24/20, 30/24 Post WOD stretching B (No Measure) Hamstring therapy on wall Upward/downward dog Couch stretch Frog stretch
Posted on: Wed, 24 Dec 2014 01:01:22 +0000