3
Mar
3/4/2017
Midcoast CrossFit – Skill Class
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