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7/12/2020

11
Jul

7/12/2020

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

warm up:

200 m run

3 rounds:

4 burpee step ups

1 wall climb

10 kipping sways

2 strict pullups

Metcon (No Measure)

Activation

walk out prayer squats

lunge complex

plank walk

banded dynamics

Metcon (No Measure)

Pullups: 3 rounds:

station 1: banded pulldowns to hold (2 secs)

station 2: ring rows (unbroken)

station 3: jumping pullups

station 4: strict pullups

DU: 4 rounds

1-5

1-10

1-15

1-20

1 time max effort

HSPU:

station 1: pike pushups

station 2: tripod hold

station 3: wall climb to hold

station 4: HSPU (ideally strict)

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