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10/29/2015

28
Oct

10/29/2015

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

SKILL WORK:

3 rd TABATA:

Ring dip hold (switch from bottom hold to lock out hold each rd)

Med ball sit-up

Mountain climber

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP:

100 m sprint (200 m endurance option)

9 ring dip (assisted)(ring dip)(4 M.U.)

12 wall ball (15/10)(20/15)

20 abmat sit-up (15 GHD)
Focus on full depth with the ring dips. GHD sit-ups for those who have done them or have tried them before.

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