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12/4/2015

3
Dec

12/4/2015

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

(skill work)

TABATA: (3 rds)

Pistol (work on form/progression)

Med ball sit-up

(Cindy relay)

(Teams of 2)

6 min amrap:

5 pull-up

10 push-up

15 air squat

Metcon (AMRAP – Rounds and Reps)

9 min time cap

2,4,6,8,10…..(increase by 2 each round)

KB swing (35/26)(53/35)(70/53)

Pistol (assisted)

Burpee

(Score is total rounds and reps)

Ex. 2 KB, 2 pistol, 2 burpee is one round

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