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11/5/2018

4
Nov

11/5/2018

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

Skill work (20-25 min)

Pull-up progression/review:

Jumping, banded, strict, kipping, butterfly, C2B

Athletes current progression drills.

Stage 1

Stage2

Stage 3

GHD review. Setup. Form

Rope climb review.

Ring rows, rope pulls, regular, legless.

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

4 pull-ups (based on progression stage)

4 ghd

1 rope climb (based on progression stage)

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