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12/22/2019

21
Dec

12/22/2019

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

800 m run or 1000 m row or 20 cal ski erg/bike

3 rounds:

25 ft lateral plank walk

6 T2B or 4 strict

8 med ball situps

Skill:

HSPU

Form, cues, timing,

Together: tabata:

Tripod, top hold, bottom hold

1: hspu

2: strict hspu box

3: 1 leg alternating DBpresses

Skill:

DU review

Progressions

1 single to 5 DU (3 times)

1/3 singles to 10 (3 times)

1/3 singles to 20 (3 times)

5 rounds:

5 burpees

20 DU

If time:

Medball circuit

1: med ball situps

2: wallballs

3: med ball cleans