18 May

Midcoast CrossFit – Basic

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Warm-up (No Measure)

800 m run

10 jumping jacks

8 lunge stretch (15 s hold)

4 turkish get-ups (moderate weight)

10 pvc pass throughs

250 m row

Gymnastics

Skill building

1-arm ring rows

Metcon

10 Minute AMRAP

(Focus on form)

10 1-arm ring rows

15 air squats

10 hand-release push ups

25 burpee plate jumps