11/15/2019

Midcoast CrossFit – CrossFit

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Metcon (AMRAP – Rounds)

EMOM (every 2 min) for 8 min

100 m run

5 wall balls

15 sit-ups

30 DU (60 singles)

Rest 1 min

EMOM (1 min) for 6 min

4 ring dips (assisted)(ring dips)(2 MU)

10 OH plated lunges (25/15)(35/25)(45/35)

Metcon (No Measure)

Core work:

1 round

25 v-flutter kicks

25 v-bicycle (hands over head)

25 reverse v-bicycle

25 v-frogger (hands off floor)

25 side v-ups left (on elbow, hips 30-45 degs, hand behind head, touch elbow to thigh)

25 side v-ups right

25 Russian twists no weight (v-position)

* scale: AMRAP ea. exercise, try for same # of reps for all