7/16/2019
Midcoast CrossFit – CrossFit
Metcon (No Measure)
15 min SKILL work:
Skill (T2B)
Make sure to take 30-45 second rest between stations to recover for proper form for the next station.
Level 1:
Complete 4-5 rounds of the following (not for time)
– 20 second bar hang (grip strength/lat strength)
– 15 abmat sit-ups
– 4-6 hanging leg raises/K2E
Level 2:
Complete 4-5 rounds of the following (not for time)
– 20 second Kipping sway (work on the load and the hip pop)
– 8-10 GHD sit-ups/sit-ups/plated V-ups
– 6-8 T2B (if you can string them)
(Work on 2 in a row if you cannot string, build up to 6-8 total reps each rd.
Or work on the re load after the T2B each rep.
Level 3:
Complete 4-5 rounds of the following (not for time)
– 10 GHD sit-ups
– 5-12 stringing T2B (focus on full extension load between every rep/good hip drive)
– 30 second Kipping sways (stay on the bar the whole 30)
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
(Focus: speed/maintain pace)
10 KB swings (35/26)(53/44)(70/53)
10 burpee to target (roughly 6 inches above reach)
10 cal row
