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1/28/2019

27
Jan

1/28/2019

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

SKILLS CLASS (1/28/2019)

Warm up:

4 way banded stretch

5 dynamic 90’s each side

15 shoulder pass thru’s (PVC)

15 OHS (PVC)

Tabata: (4)

Bar hang

Handstand hold

Plank

20-30 min SKILL WORK

1) pull-up

Current progression

Banded rows

Strict pullups

DB/KB rows

2) HSPU

Proper scale

Tripod

Hspu holds

The kip

Timing of the kick

4-6 min WOD (if time)

5 min AMRAP:

5 pullups

2 hspu

5 air squat

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