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12/3/2018

2
Dec

12/3/2018

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

WARMUP:

Upper back/shoulder smash (Lax ball)

4 way banded stretch

Walking arms

Dynamic 90’s

Lunge complex

Burpee broad jumps

Metcon (No Measure)

SKILL WORK:

D.U. Work.

(Current progression)

( D.U. Drills)

(Form: hands, arms, jump, posture)

Pull-up work

(Current progression)

(Shoulder and Lat strength exercises)

(IF ENOUGH TIME)

HSPU work.

(Progression, form, timing)

Metcon (No Measure)

5 min AMRAP:

10 DU

4 pull-ups

3 HSPU

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