Call Us: (860) 339.5317




Midcoast CrossFit – Skill Class

View Public Whiteboard

Metcon (No Measure)

3 rounds:

100 m run

10 Upward dog pushups

10 KB swings (light to warm up)

10 squat sways

Metcon (No Measure)


3 way banded stretch

Banded front rack stretch

Lunge complex

Burpee broad jumps

Metcon (No Measure)

A) Skill/accessory: (KB)

(Focus: core/midline/mid thoracic…choose KB light enough so you do not have to

rest early)

4 rd tabata:

KB swings

KB goblet squats

KB sumo high pulls

B) Skill: Pistol work.

Movement review, review scaling options/progressions.

4 rds: 1 min stations (allow for 20-30 seconds between)

1) Assisted Pistol to: box/banded pistol/pistol w/ plate

2) Pistol to bottom hold (2-3 sec)

3) unassisted pistols/current progression

****weighted lowering/step up w/ box may be used as a movement option depending on current progression .

C) Skill: (if time) DU work

2s to 5DU x5

2s to 10 DU x5

2s to 15 DU x5


1 min max DU