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11/3/2015

2
Nov

11/3/2015

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

6 min EMOM: (Both movements done each minute, remaining time each minute rest)

Movement 1: 6-12 reps Goat ( consult coach about a proper got movement)

Movement2: 6-12 reps med ball sit-up

Metcon (AMRAP – Reps)

12 min AMRAP:

COMPLETE AS MANY REPS OF THE FOLLOWING

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

3 PISTOL (assisted)

4 ABMAT SIT-UP

4 HSPU

6 PISTOL

8 ABMAT SIT-UP

6 HSPU

9 PISTOL

12 ABMAT SIT-UP

8 HSPU

12 PISTOL

16 ABMAT SIT-UP

10 HSPU

15 PISTOL

20 ABMAT SIT-UP

12 HSPU

18 PISTOL

24 ABMAT SIT-UP

14 HSPU

21 PISTOL

28 ABMAT SIT-UP

16 HSPU

24 PISTOL

32 ABMAT SIT-UP

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