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10/8/2018

7
Oct

10/8/2018

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

Skill work:

Pull-ups:

(3 sets)

5 reps at current level

2-4 reps at progression level (assistance can be used)

25 second bar hang

T2B:

(3 sets)

5 reps at current level

2-4 reps at progression level

4-6 reps GHD (intro)

Strength/isolation:

Ring rows:

(3 sets)

12-15 slow

30 second banded pull downs

Metcon (Time)

5 rounds:

4 pull-ups

6 T2B

8 burpee to target

10 sit-ups

30 DU

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