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2/3/2020

2
Feb

2/3/2020

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

Pre/arrival warm up: (10 min)

800 m run/1000 m row

Or 4 min bike/4 min ski

3 rds:

8 air squats/goblet squats (light and slow)

20 second plank

20 second bar hang/kip sway

Metcon (No Measure)

MOBILITY: (10 min)

4 way banded stretch (shoulders)

3 way banded leg stretch (hamstring/IT/Groin)

Lunge complex (groin/quad/hamstring)

Dynamic 90’s (shoulders)

Arm circles (shoulders)

Hatch week 12 day 1 (back) (15 min)

5@ 60%, 5@ 70%, 5@ 75%, 5@ 75%
15 min

Hatch week 12 day 1 (front)

5@ 65%, 5@ 70%, 5@ 75%
15 min

Metcon (AMRAP – Rounds)

NON HATCH EMOM:

12 min EMOM:

Even Min: 8 wall balls + 10 med ball situps

Odd min: 8 pushups + 8 DB front rack squats (50/35)
** Score is completed rounds only

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

12 OH plated lunges (25/15)(35/25)(45/35)

9 burpee to plate

5 pull-ups (assisted)(strict)(strict C2B)

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