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9/2/2016

1
Sep

9/2/2016

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

**spend 5-8 min warming up into back squat weight.

4 rd tabata

Back squat (off rack) 50-60% of 1RM

Bar pushups

Walking lunges

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

5 HSPU (assisted)(1 mat)(45’s+15)

10 WALL BALL (20/15)

15 KB SWING (35/26)(53/44)(70/53)

200 m RUN

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