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7/26/2020

25
Jul

7/26/2020

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

Warm up:

3 rounds:

100 m run (light)

20 second bar hang (lats engaged)

12 scap pushups

10 supermans

Mobility/activation:

4 way banded stretch (shoulders)

Dynamic 90’s (shoulders)

Walk out prayer squats

Duck walks

Plank walks

Dynamics (bands)

Skill/accessory:

Upper Pulling:

Emom 9:

Ring rows

Rope pulls

Pullups (strict, use band if needed)

Lower pressing:

4 rd Tabata:

1 arm DB thrusters

Pistols (progression)

plated wall sit

Air squat/OH PVC squat

Metcon:

6 min emom:

Row

Ski

Alternating

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