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6/22/2020

21
Jun

6/22/2020

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

Warm up:

800 m run

3 rds:

10 sit-ups

10 air squats

10 pushups

Metcon (No Measure)

Mobility:

4 way banded stretch (shoulders)

3 way banded stretch (legs)

Lunge complex

Burpee broad jumps

2×30 sec. OH med ball touches on the wall (shoulders)

Metcon (No Measure)

EMOM

8 Minutes

Even: 10 Wall Balls, 5 Burpees

Odd: 40 Seconds of Goat Movement

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

2-4-6-8…..etc….

KB Swings (35/26) (53/35) (70/53)

T2B

*10 DU’s and 100 Meter Run after every round

*Score is Rounds and Reps of KBS & T2B

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