3/13/2020

Midcoast CrossFit – CrossFit

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Metcon (AMRAP – Reps)

12 min time cap to accumulate as many reps as possible:

Switch movements in order every 10 reps:

Pushups

Walking lunges

wall balls

Complete a 100 m run every 3 minutes

Metcon (No Measure)

Core work:

2 Rounds

10 inverted leg raise (headstand position)

Hollow rocks 45 s

15 side plank ups (L + R)

Supine bicycle 45s

1 minute boat hold

Metcon (Time)

EWOD

20 Rounds:

5 Pull-ups

5 Burpees

10 DB Lunges (50/35)

*Every 5 Rounds, 50 Double Unders

* Start with 50 Double Unders