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2/18/2020

17
Feb

2/18/2020

Midcoast CrossFit – CrossFit

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800m Run (Time)

Max Effort 800m Run

Metcon (AMRAP – Reps)

15 min AMRAP:

3 rounds:

Min 1: AMRAP ski cal

Min 2: AMRAP BB front squats (45/33)

Min 3: AMRAP pull-ups (assisted)(pull-ups)

Min 4: AMRAP abmat sit-ups

Min 5: rest

Metcon (No Measure)

Core work:

3 Round TABATA

45s on 15 off

Ring leg raises

Supine bicycle

Crunch complex

Frog kicks

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Metcon (Time)

EWOD OPTION

10 Rounds:

10 Pullups

10 Plated Lunges (45/25)

10 Situps (Abmat or GHD)

200 Meter Run

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