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12/15/2019

14
Dec

12/15/2019

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

800 m run/1000 m row/15 cal ski erg/3 min bike

3 rd:

8 Box jumps

20 sec. HSPU hold

15-20 sec ring dips hold (top/bottom)

Mobility:

Couch stretch

Lunge complex

Duck walk

Hamstring rollouts

Burpee broad jumps

Skill:

Pistols

Form,progressions, stations

1: banded pistols

2: weighted step ups/non weighted

3: controlled sit

4: pistol current progression

Skill:

T2B

For progressions, stations

1: kip sway

2: pvc/bar hollow rocks

3: banded straight arm pull downs

4: T2B current progression

Skill: barbell cycling (if time)

Timing speed form

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