12
Mar
3/13/2020
Midcoast CrossFit – CrossFit
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