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2/28/2020

27
Feb

2/28/2020

Midcoast CrossFit – CrossFit

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Metcon (AMRAP – Rounds)

EMOM (every 2 min) for 8 min

100 m run

5 wall balls

15 sit-ups

10 jump squats

Rest 1 min

EMOM (1 min) for 6 min

4 ring dips (assisted)(ring dips)(2 MU)

8 OH plated lunges (25/15)(35/25)(45/35)
score is completed rounds only

Metcon (No Measure)

Core work:

1 round

25 v-flutter kicks

25 v-bicycle (hands over head)

25 reverse v-bicycle

25 v-frogger (hands off floor)

25 side v-ups left (on elbow, hips 30-45 degs, hand behind head, touch elbow to thigh)

25 side v-ups right

25 Russian twists no weight (v-position)

* scale: AMRAP ea. exercise, try for same # of reps for all

Metcon (Time)

EWOD

50 Wall Balls (20/14)

50 Situps

50 Double Unders

40 Wall Balls

40 Situps

40 Double Unders

30 Wall Balls

30 Situps

30 Double Unders

20 Wall Balls

20 Situps

20 Double Unders

10 Wall Balls

10 Situps

10 Double Unders

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