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9/14/2020

13
Sep

9/14/2020

Midcoast CrossFit – CrossFit

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Skill Work

Metcon (No Measure)

Skill Work:

(gymnastic Foundation)

(athletes do both A + B)

A:

3 sets:

30 sec hollow rocks

Rest 15 sec

30 sec supermans

Rest 15 sec

B:

3 sets:

20 sec Scap pullups

Rest 15

20 sec Kipping sway

Rest 15

(allow 15-20 min)

WOD

Metcon (Time)

FITNESS:

200 m run

10 cal ski

8-10-12-10-8

Burpee pullups (assisted)

Pistols (assisted/progression)

10 cal ski

200 m run

—————————————-

PERFORMANCE:

400 m run

15 cal ski

8-10-12-10-8

Burpee pullups

Pistols

15 cal ski

400 m run

—————————————-

COMPETITOR:

600 m run (3 laps)

20 cal ski

8-10-12-10-8

Burpee pullups (C2B)

Pistols

20 cal ski

600 m run

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