12/12/2016

Announcements

Holiday schedule: Christmas Eve 8AM & 9AM no open gym
Christmas Day No Classes
Monday, 12/26 classes start at 9AM
New Years Eve 8AM & 9AM no open gym
New Years Day No Classes

Midcoast CrossFit – CrossFit

View Public Whiteboard

Metcon (No Measure)

SKILLWORK

4 rd TABATA:

GOAT (body weight or gymnastic)

Med ball sit-ups

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:

“CINDY”

5 pull-ups (assisted)

10 push-ups

15 air squats

**2 min rest**

5 min AMRAP:

10 T2B (Leg raises)(K2E)

10 sit-ups

**2 min rest**

5 min AMRAP:

“MARY”

5 HSPU (assisted)(1 mat)

10 pistols (assisted)

15 pull-ups