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9/17/2015

16
Sep

9/17/2015

Midcoast CrossFit – CrossFit

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Metcon (Time)

10 WALL BALLS (15/10)(20/15)

200 M RUN

10 PISTOLS (ASSISTED)

100 M RUN

10 BURPEE TO TARGET (6 INCH REACH)

20 WALL BALLS

200 M RUN

20 PISTOLS

100 M RUN

20 BURPEE TO TARGET

20 RING DIP (ASSISTED)(RING DIP)(10 MUSCLE UPS)
USE ASSISTANCE IF YOU CANNOT MAINTAIN FULL RANGE OF MOTION WITH PISTOLS.

USE ASSISTANCE IF YOU CANNOT MAINTAIN FULL RANGE OF MOTION ON RING DIPS. (ARMPITS TO FULL EXTENSION)

Metcon (No Measure)

SKILL WORK/MAINTENANCE: ABDOMINALS

TABATA ABS: (4 ROUNDS)

HOLLOW ROCKS

PLANK WALK

Back Squat

Find your 1RM

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