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8/14/2015

13
Aug

8/14/2015

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

SKILL WORK:

TABATA (3 ROUNDS)

LEG RAISES (hanging from bar)

BICYCLE CRUNCHES

TABATA (3 ROUNDS)

GOAT MOVEMENT

MOUNTAIN CLIMBERS

(Scale goat movement as needed, body weight or gymnastic, challenge yourself)

Metcon (Time)

WOD (for time)(IN ORDER)

12 burpees

800 m run

25 pull-ups (assisted)(Kip/butterfly/strict)(C2B)

50 hand release push-ups

100 air squats

800 m run

12 burpees

(WOD PERFORMED IN ORDER)

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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