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8/11/2015

10
Aug

8/11/2015

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

TABATA: (ABDOMINAL WORK)

3 ROUNDS:

SCISSOR KICKS

MED-BALL SIT-UPS (15/10)(20/15)

Front Squat (3-3-2-2-1-1)

Build to a 1RM

PLEASE don’t deviate from rep scheme.

Metcon (Time)

5 ROUNDS FOR TIME:

8 CAL ROW

4 POWER CLEANS

(95/65)(135/95)(155/115)

6 HSPU

(assisted)(1 mat)(deficit)

2 RING DIP/M.U.

(assisted)(ring dip)(muscle up)

**scale as needed

**avoid changing a movement just because

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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