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1/8/2016

7
Jan

1/8/2016

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

EXTENDED WARM-UP

3 ROUND TABATA:

MOUNTAIN CLIMBERS

WALKING LUNGES

BURPEE TO TARGET (6 INCH)

(No Measure)

MAKE SURE THE SHOULDERS ARE PROPERLY WARMED UP FOR KB SWINGS AND PULL-UPS

Metcon (Time)

WOD FOCUS (SPEED)

Choose a level appropriate

FOR TIME:

21-15-9

PULL-UP (assisted)(kip/butterfly***chin over the bar)(C2B ***chest touches bar)

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

AIR SQUAT

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