8/9/2020

Midcoast CrossFit – Skill Class

View Public Whiteboard

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