7/12/2016

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

TRACK CONDITIONING

200 Meters @ 80%

100 Meters @ 100%

Repeat

GYMNASTICS

5 Minute EMOM

4 HSPU’s (15 Handstand Hold)

4 Pistols

Metcon (Time)

4 Rounds:

400 Meter Run

15 Push Press (75/55) (95/65) (115/85)

Metcon (Time)

RECOVERY OPTION

4 Rounds:

400 Meter Run

10 Ring Rows

5 Push Ups