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2/9/2020

8
Feb

2/9/2020

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

Pre warm up:

500 m row/400 m run

3 rounds

10 wall balls

5 ring dips/20 sec ring dips hold

1 wall climb

Skill:

Kipping HSPU

Progressions/cues:

1. Hand stand holds top/shoulder taps

2. Floor work for Kip

3. Tripod hold/into handstand

4. AMRAP HSPU at progression

Skill (10-15 min):

Toes to bar

Progressions/cues:

1. Hollow rocks pvc/bar

2. Kip

3. Alt. K2E and T2B

4. AMRAP T2B

DU/ski circuit

1: du

2: ski

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