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6/7/2020

6
Jun

6/7/2020

Midcoast CrossFit – Skill Class

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Warm-up

Metcon (No Measure)

400 m run

3 rounds:

10 Up dog presses

10 box jumps

10 mini band lateral lunges each way

Mobility

Metcon (No Measure)

3 way banded stretch

Mini band pull aparts

Dynamic 90’s

Walking arms

Lunge complex

Goblet squat sways

Skill Work

Metcon (No Measure)

Skill:

Pistols

1: 1 leg box raise and lower

2: pistol to bottom hold

3: pistols

Skill:

HSPU

1: tripod

2: HSPU hold

3: HSPU bottom to top

4: HSPU top to bottom

Skill:

DU work 5 min

Accumulate 100

Ab circuit

(TBD)