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12/17/2018

16
Dec

12/17/2018

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

Warm up:

800 m run/1000 m row/6 min bike

4 way banded stretches (shoulders)

10 walking arms

5 dynamic 90’s

DU work until its time to start

Metcon (No Measure)

Skill work:

Pull-ups

Assisted/progression

5-10 strict (band if needed) x3

Kipping swing

Jumping into 1 Kipping

Multiple Kipping

Butterfly review

(C2B/bar MU review)

DU

Progressions

DU mixed with burpees (fatigue)

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