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9/9/2019

8
Sep

9/9/2019

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

Skill work:

3 rounds

(Switch stations every minute)

Station 1: pistol progression

– work on current progression

– alternate legs every rep if desired

– full depth, engage core

Station 2: Turkish get ups

– light to moderate weight

– alternate arms every rep

– perform 1-2 full Turkish get ups per arm

Station 3: burpee box jumps

– 8-12 reps

– counter action with the arms on the jump, use the hips

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP:

100 m run

8 KB swings (36/26)(53/35)(70/53)

8 pull-ups (assisted)(pullups)(C2B)

*** choose a weight with the KB and proper pull-up progression to keep a good pace.

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