11/13/2019

Midcoast CrossFit – CrossFit

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Metcon (Time)

6 rounds:

100 m run

6 HSPU (assisted)(1 mat)(45+15)

30 DU (60 singles)

6 pull-ups (assisted)(pull-ups)(5 strict)

Metcon (No Measure)

Core work:

3 Rounds

Candle stick 45s, 15s rest

(Control downward motion)

* advanced, hanging candle stick

30 s seated pike/leg raise

2-1 minute push ups

15s down, 30s hold at bottom, 15s up