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9/20/2019

19
Sep

9/20/2019

Midcoast CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

200 m run

12 DB shoulder 2 overhead (35/25)(50/35)(65/45)

24 sit-ups

1 rope climb (ring row/rope pull)(rope climb)(legless)

Metcon (No Measure)

Core work:

3 Rounds

Candle stick 45s, 15s rest

(Control downward motion)

* advanced, hanging candle stick

30 s seated pike/leg raise

2-1 minute push ups

15s down, 30s hold at bottom, 15s up

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