14
Nov
11/15/2019
Midcoast CrossFit – CrossFit
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