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1/9/2020

8
Jan

1/9/2020

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

Mobility: (10 min)

KB squat sways + KB good mornings

Gate opener

Lunge complex

Plank walk

Walking arms

Metcon (No Measure)

Movement review: (10 min)

DU cues

DB thruster form and cues

DB front rack lunges form and cues

Review row form and ski erg form/positioning.

Metcon (Time)

For time:

Buy in

400 m run

100 double unders or 150 singles

21-15-9

Cal row

Db thrusters (50/35)(35/25)(25/15)

Rest 2 mins

9-15-21

Cal row ski or bike

Db front rack lunges (50/35)(35/25)(25/15)

Cash out

100 DU

400m run

HATCH WEEK 8, DAY 2 (Back) (5-5-5-5-5)

5@65%, 5@65% 5@70%, 5@70%, 5@70%

HATCH WEEK 8 DAY 2 (FRONT) (5-5-5-5)

5@ 60%, 5@ 60%, 5@ 60%, 5@ 60%

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