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9/8/2020

7
Sep

9/8/2020

Midcoast CrossFit – CrossFit

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Core Work

Metcon (No Measure)

Core:

3 rd TABATA:

45s on, 15s off

Leg raises (floor/hanging) Supine bicycle Hollow rocks Superman

WOD

Metcon (AMRAP – Rounds and Reps)

FITNESS: (L1)

16 min AMRAP:

200 m run

10 pushups/5 pike pushups

10 KB goblet squats (35/26)

15 KB swings (35/26)

PERFORMANCE: (RX)

16 min AMRAP:

200 m run

5 HSPU (1 mat)

10 KB goblet squats (53/35)

15 KB swings (53/35)

COMPETITOR: (L3)

16 min AMRAP:

400 m run

10 HSPU

10 KB goblet squat (70/53)

15 KB swings (70/53)

Score: Rounds and reps

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