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12/29/2019

28
Dec

12/29/2019

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

Warm up:

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

3 rds:

8 box jumps

6 pistols

20 sec. HSPU hold

Mobility:

Walk out prayer squats

Lunge complex

Lateral plank walks

Weighted hanging arm circles

Dynamic 90’s

Skill:

Core/accessory circuit

1: GHD sit-ups

2: weighted BB hollow rocks

3: suspended plank knee tucks

Skill:

Ring dips

Form positioning progressions

1: hold top

2: hold bottom

3: full ring dips current progression

Skill:

T2B (if time)

Review of kip

Progressions