21
Oct
10/22/2018
Midcoast CrossFit – Skill Class
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