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9/22/2019

21
Sep

9/22/2019

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

800 m run or 1K row

3 rounds:

10 pushups

6 pistols

10 wall balls

Mobility:

Lunge complex

Burpee broad jumps

Plank walk

Dynamic 90’s

Bar hangs

Skill:

GHD review (core work)

Setup, form, isolation

Stations: ghd, medball situps, med ball slams

Skill:

Hspu work

Form, hand placement, kip, load

Skill: ring dip/muscle up work

Setup, form, progressions

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