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10/8/2015

8
Oct

10/8/2015

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

SKILL WORK #1 (SKILL)

PERFORM 6-8 REPS OF EACH MOVEMENT EMOM FOR 6 MIN.

WALL BALL (20/18)(scale as needed)

HSPU HOLDS

SKILL WORK #2 (ABS)

TABATA 3 ROUNDS:

MEDBALL SIT-UPS

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP:

100 M SPRINT

4 HSPU (Assisted)(1 mat)(45+15 plate)

6 PULLUP (assisted)(kip/butterfly)(C2B/strict)

1 ROPE CLIMB (rope pulls/ring rows)(rope climb)(legless)

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