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2/2/2020

1
Feb

2/2/2020

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

Pre/arrival warm up:

1000 m row/800 m run/20 cal ski erg/20 cal bike.

2 rds:

10 wall balls

10 box jumps

20 sec kip sway

Metcon (No Measure)

Mobility:

4 way banded stretch

Lunge complex reach over

burpee mountain climber broad jump

Dynamic 90’s

Metcon (No Measure)

Skill:

Ring dips/ muscle ups

Progressions, cues, stations

1: bottom hold

2: top hold

3: ring dips progression

4: box/bench dips

(Muscle ups can/will be worked on depending on skill level)

MU: sway, timing of catch, press out, feeling stable, return into 2nd one

Skill:

Barbell cycling (clean and jerk)

Touch and go, bounce, timing, cues, reps

Skill:

Strength circuit if time:

DB bench

DB flys

DB reverse flys