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11/10/2019

9
Nov

11/10/2019

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

800 m run

3 rds:

10 pushups

6 T2B

20 second bar hang/kip sway

Mobility:

Lunge complex

Walk out prayer squats

Hamstring rollouts

Dynamic 90’s

Skill:

Pistols

Progressions

Form

Stations:

(Switch every 2 min) x2/3

1. Pistol to sitting on the floor

2. Box step ups (weight optional)

3. Current progression pistols

Pullups:

Progressions

Form

Stations:

(Switch every 2 min)x2/3

1.Kip sway

2. Assisted strict or strict

3. Current progression

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