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9/20/20

19
Sep

9/20/20

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

A. (Med ball work)

4 round TABATA

Med ball cleans

Wall balls

Med ball slams

Med ball sit-ups

B. (Pistol progression)

1. Pistol progressions

2. 4-5 mins on current progression work

8 min EMOM (alt. Every min.)

Min 1:

4-6 banded/box pistols

4-6 box jumps

Min 2:

6 High box step ups (weight)

amrap Plated straight arm squats

C.

4 rounds:

12 DU

10 kipping sway

1 rope climb/rope pull/ring rows

8 cal ski