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Back At It


Back At It

Midcoast CrossFit – PUMP

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Metcon (No Measure)

1. superset

Alternate building weight to heavy set 6-8 reps for each exercise

Incline DB Bench

Bent Over Barbell Row

2. Superset 3 sets

Using 60-70% of weight from heavy set from part 1

Incline Bench

Bent Over Row

3. EMOM 5 minutes

Seated Lateral Raise 12 reps

4. DB Rear Elevated Split Squats

Slowly Build to a Heavy Set of 6-8 per leg

Rest 2 min

45 seconds BW each leg

5. Superset

Ring Plank Sprawls 6-12

Hanging Oblique Raise 10-12