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1/19/2020

18
Jan

1/19/2020

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

Pre warm up (5-10 min)

1000 m row

3 rds:

10 pushups

8 wallballs

8 med ball situps

Mobility (10 min)

4 way banded ahoulder stretches

3 way banded leg stretch

Lunge complex

Walk out prayer squat

10 cal ski erg

Skill (10-15 min)

HSPU

Form, progressions, setup

Stations:

1. Hspu hold top

2. Hspu hold bottom

3: tripod hold

4: hspu hold top, lower to botton position

Skill (10-15 min)

DU

Form, cues, progressions

5 singles 5 DU x5

5 singles 10 DU x5

Max DU attempts (5 burpees between sets) x 5

Skill/accessory (IF TIME)

Standing 1 arm 1 leg shoulder press

1 arm bench, half of body off

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