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2-1-16

31
Jan

2-1-16

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

4 rounds TABATA (shoulder/core)

Medball sit ups

Leg raises (lay on back, hold on to rig, lift legs)

Star crunches

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP

10 double unders (20 singles)

5 pull ups (assisted)(kip/butterfly/strict)(C2B)

1 minute rest

4 minute AMRAP

10 double unders

5 toe to bar (leg raises/K2E)(T2B)

1 minute rest

3 minute AMRAP

3 burpees

3 hand stand push up (assisted)(1 mat)(deficit: 45+15 stacked plates)

1 minute rest

2 minute AMRAP

3 burpees

5 air squats

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