10/22/2018

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

Skill work:

Double unders

5 singles, 1 DU (stage 1)

3 singles, 1 DU (stage 2)

1 single, 1 DU (stage 3)

3 DU, stop and reset (stage 4)

5 DU, stop and reset (stage 5)

T2B

Leg raise (stage 1)

Knees to elbows (stage 2)

T2B (stage 3)

Kipping sway, jumping into 1 rep, 2-3 before stopping.

Pull ups may also be an option depending on the size of class.

Metcon (AMRAP – Rounds and Reps)

(stage 1)

11 min AMRAP:

3 T2B

5 DU

10 abmat situps

(stage 2)

11 min AMRAP:

5 T2B

10 DU

15 abmat situps