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Midcoast CrossFit – CrossFit

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Back Squat (4-3-3-3-3)

Focus on building each round comfortably and maintaining form. (PR not the main focus)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

2 bear complex (95/65)(135/95)(165/125)

20 sit-ups (L3 GHD)

200 m run
Bear complex: clean, front squat, push press, back squat, push press

Core Challenge

4 Rounds:

4×4 tgu (focus on engaging shoulders and core; full half-bridge)

2min low to high plank (engage core and glutes)

50 supine bicycle

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