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1/26/2020m

25
Jan

1/26/2020m

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

Pre warm up: (10-12 min)

800 m run/1000 m row

3rds:

10 wall balls

10 air squats

10 burpees

Mobility: (10-12 min)

PVC wall facing OHS

Walk out prayer squats

Lunge complex

Upward dog pushups

Dynamic 90’s

Bar hangs

skill: (10-15 min)

Pistols:

Progressions

Cues/stations

1. Banded pistols

2. Bottom pistol hold

3. Weighted 1 leg step ups

4. AMRAP pistols

Skill: (10-15 min)

Pull-ups:

Progressions

Cues/stations

1. Strict pull-ups

2. Kip sway.

3. Current progression pull-ups

4. Ring rows P2floor

Skill: (10-15 min)

Circuit:

DB snatch

DB thruster

DB presses 1 leg

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