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2/12/2020

11
Feb

2/12/2020

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

‪Pre/arrival warm up: (10 min)‬

‪2 min ski/bike/row‬

‪3 rds:‬

‪5 pullups‬

‪5 pushups‬

‪5 air squats‬

Metcon (No Measure)

‪Mobility: (10 min)‬

‪Squat therapy (on wall laying down, bent knee/straight leg)‬

‪Wall creepers (lateral arm reaching/fingers creep up)‬

‪Walk out prayer squats‬

‪Burpee broad jumps‬

‪Walking arms/dynamic 90’s‬

Metcon (Time)

‪for time

‪21-15-9‬

‪Pull-ups (assisted)(pullups)(C2B)‬

‪Wall balls (20/14)‬

Metcon (No Measure)

Core work:

2 rounds:

Duck walk across floor(chest up/try not to lean forward)

45s burpee tuck jump

30s superman/back extensions

45 s flutter kick

30 s cross-side mountain climber

Metcon (Time)

EWOD OPTION

21-15-9

Pull-ups

GHD Situps

Wall Balls (20/14)

Double Unders

Calories

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