Call Us: (860) 339.5317

2/4/2017

3
Feb

2/4/2017

Midcoast CrossFit – Skill Class

View Public Whiteboard

Metcon (No Measure)

Mobility/Dynamic:

~4 way banded stretch

~walking arms

~bent over arm circles with KB or small plates

~upward/downward/walking dog

~high knees

~butt kickers

~burpee broad jumps

Metcon (No Measure)

**Note: If small class, will be working on individual progressions on movements people need to work on.

15 min progression work:

Pull-ups/T2B

pull-ups:

ring rows, jumping, banded, strict, kipping, butterfly, C2B

T2B:

abmat sit-ups, laying down leg raises, hanging leg raises bent knee, hanging leg raises straight leg, knees to elbow, T2B

perform 4-5 reps of the movement you can do now. perform 2-3 attempts at the next progression.

Rest as needed between sets.

Will focus on body positioning, and building off of what you can do now.

Metcon (AMRAP – Rounds)

WOD:

8 min EMOM:

4 pull-ups/4 T2B (2 reps of what you can do, 2 reps/attempts at progression)

remaining time abmat situps/GHD until 10 seconds before next minute

Metcon (No Measure)

accessory work:

pull-ups:

3X10 kneeling banded pulls

3X8 (each side) DB rows

3X8-10 slow ring rows

T2B:

3×20 sec hollow rocks

3X8-10 GHD (will go over)

3X10 banded leg raise (will go over)

Leave a Reply