8
Aug
8/9/2020
Midcoast CrossFit – Skill Class
Warm-up
Metcon (No Measure)
Arrival warm up:
3X
100 m run
8 box jumps (current progression)
8 burpees
20 sec. arch to hollow (kipping sways)
Mobility
Metcon (No Measure)
upward/downward/walking dog
4 way banded shoulder stretch
6 dynamic 90’s
lunge complex
jump squat to broad jump
Skill
Metcon (No Measure)
4 Rd Tabata:
HSPU holds (top)
HSPU tripod (away from wall, add to HS)
HSPU (current progression)(Pike)(Strict)
(5 min DU review/warm up)
8 min AMRAP:
6 wall balls
6 pistols/single leg lowering/banded
10 DU (current progression/TBA)
4 rd Tabata:
L1: rope pulls, ring rows, bar hang (scap)/Banded strict pullups
L2: challenging ring rows, bar hang (scap), strict pullups
metcon: 6 min AMRAP
10 cal ski
100 m run
