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1/10/2020

9
Jan

1/10/2020

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

Mobility: (10 min)

(High knee skips and butt kicks) 2x

Straight leg bunny hops

Up dog press x10

Walk out prayer squats

Walking arms

Dynamic 90s

Metcon (No Measure)

Movement review: (10 min)

KB swing form and cues

DB push press form and cues

Review wall ball form and box jump form.

Metcon (AMRAP – Rounds and Reps)

10 min amrap

15 cal row ski or bike

12 burpees

9 kb swings (35/26)(53/35)(70/53)

Rest 2 mins

8 min amrap

10 push press (75/55) (95/65) (115/85)

10 box jumps (20/18)(24/20)(30/24)

Rest 2 mins

8 min emom

8 wall balls