Call Us: (860) 339.5317




Midcoast CrossFit – CrossFit

View Public Whiteboard

Metcon (No Measure)

Aerobic relay:

(Teams of 2)

Ski erg first

Cal row second

(Each team member will ski 10 cal twice, and each team member will row 10 cal twice)
Focus: speed/efficiency

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
HSPU (L1: inverted hspu, box hspu/multiple mats)

Pistols(L1: banded holding or lowering to, plate under heel, 1 leg box step up+lower)

Pull-ups (L1: jumping pull-ups, banded pull-ups, ring rows)

Metcon (No Measure)


4 way banded stretch

Hamstring rollouts

Lax ball shoulder/lat smash

Leave a Reply