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8/16/2019

15
Aug

8/16/2019

Midcoast CrossFit – CrossFit

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Thruster (8-8-8-8)

Increase weight each set or after two sets. Reps 6,7,8 each set should be difficult but doable.

Metcon (Time)

For time:

12 cal row

12 burpee box jumps (20/18)(24/20)(30/24)

200 m run

12 DB thrusters (25/15)(45/35)(65/45)

200 m run

12 DB thrusters

200 m run

12 burpee box jumps

12 cal row

Metcon (No Measure)

Core:

2 Rounds

10 inverted leg raise (headstand position)

Hollow rocks 45 s

15 side plank ups (L + R)

Supine bicycle 45s

1 minute boat hold

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