3/4/2017

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

15 min progressions:

HSPU: box, wall, mat, kip

MU: Ring dips, holds, bands, BMU, ring MU

T2B: K2E, kip sway

* note: if small numbers, can do individualized movements for everyone

Metcon (AMRAP – Rounds)

6 min emom:

4 rep (current progression)

3 rep/attempt at next progression

Remaining time medball sit-ups

Metcon (AMRAP – Rounds and Reps)

6 min amrap:

4 burpee box jump

4 rep (pick the movement and next progression)

4 t2b