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2/20/2020

19
Feb

2/20/2020

Midcoast CrossFit – CrossFit

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Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Make sure to use appropriate weight/scale accordingly

Metcon (Time)

**baby nancy**

5 rounds for time:

200 m run

12 front squats (75/55)(95/65)

Metcon (No Measure)

Core work:

2 rounds

A1: Partner weighted air squats (med ball)

10 reps each partner

A2: partner med ball sit ups

20reps each partner

3 rounds

B1: 20 flutter kicks

B2: 30 second boat hold

2 Rounds

C1: 30 second seated pike hold

C2: 20 frog kicks

Metcon (Time)

EWOD

5 Rounds:

10 Burpees

15 Calorie Row

200 Meter Run

15 Calorie Bike

10 GHD Situps

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