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7/16/2019

15
Jul

7/16/2019

Midcoast CrossFit – CrossFit

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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

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