Call Us: (860) 339.5317

2/6/2020

5
Feb

2/6/2020

Midcoast CrossFit – CrossFit

View Public Whiteboard

Metcon (No Measure)

pre/arrival warm up: (10 min)

3 min row/bike

foam roll/lax ball smash calves/IT

Metcon (No Measure)

MOBILITY: (10 min)

squat therapy (on back feet up on wall, rotate bent knee and straight leg)(groin/hamstring)

lunge complex (quad/hip flexor/groin/hamstring)

2x 12 jump squats

PVC pass thru’s/ figure 8’s/OHS (shoulders/mid thoracic)

2x 20 sec bar hang/kip sway (shoulders/core/thoracic engagement)

Hatch week 12 day 2 (back)

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

Hatch week 12 day 2 (front)

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

Metcon (AMRAP – Rounds)

12 min NON HATCH EMOM:

Min 1: ski (12 cal)

Min 2: 14 jump squats

Min 3: 40 second flutter kick (no rest)
Score is completed rounds only (remaining time each min, rest)

Metcon (AMRAP – Reps)

AMRAP 3:

abmat situps

AMRAP 3:

Cal row/ ski

AMRAP 3:

man makers

(35/25)(50/35)

*1 min rest between movements

Leave a Reply