11
Dec
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
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