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11/19/2018

18
Nov

11/19/2018

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

Warm up:

500 m row

20 shoulder pads throughs pvc

20 Ohs pvc

Banded shoulder stretch

Metcon (No Measure)

Skill work:

Ring dips

(Ring dip progressions)

(Ring dip strength)

Cleans (power/squat)

(Form,timing,bar path)

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

3 squat/power clean

3-5 ring dips at current progression

10 sit-ups

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