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1/12/2020

11
Jan

1/12/2020

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

Pre warm up: (10 min-12 min)

1000 m row/800 m run

3rds:

8 box jumps

10 pushups

8 wall balls

Mobility: (10 min)

4 way banded shoulder stretches

Lunge complex

Walkout prayer squats

Plank walks

burpee broad jumps

Skill:

T2B

For progressions, stations

1: kip sway

2: pvc/bar hollow rocks or assisted candle sticks (slowly)

3: banded straight arm pull downs

4: T2B current progression

Skill circuit:

1. DU

2. Pistols

3. Hspu hold/Tripod/ fold

4. Ring dips

Skill: (accessory work)

DB bench press

6-6-6-6

S/S with pushups/decline pushups

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