Core For Days
Midcoast CrossFit – PUMP
Warm-up
Metcon (No Measure)
TABATA X 12 Total Rounds (Alt. Movements)
1. Mountain Climbers
2. Jumping Lunges
3. No Press Burpees
Then…
2 Sets
5 Inchworm
10 Scap Push-Ups
15 lateral plate raises (thumbs up)
15 second lateral plate hold (thumbs up)
Strength
Metcon (No Measure)
Station 1: Legs
EMOM X 12 (Alternating Movements)
Minute 1: Max Effort DB Cyclist Squats In 45 seconds* (1 DB Each Hand): https://www.youtube.com/watch?v=LUxYoPPacGM
Minute 2: Max Effort Rear Foot Elevated Single Leg Cyclist Squats in 45 seconds (Left Foot)
Minute 3: Max Effort Rear Foot Elevated Single Leg Cyclist Squats in 45 seconds (Right Foot)
Minute 4: Rest
Rest 3 Minutes After Station 1
Station 2: Core Power Hour
Every 90 Seconds For 24 Minutes Alternating Movements
A1: 5-7 KB Single Arm Hollow Body Pull-Over Per Arm (Go Slow On The Descent): https://www.instagram.com/p/CD6v2eml3Ax/
A2: 3-4 Hollow KB Chest Press + 5-7 Turkish Sit-Ups (Right Arm) https://www.instagram.com/p/CDMe0bclbM8/
A3: 3-4 Hollow KB Chest Press + 5-7 Turkish Sit-Ups (Left Arm)
A4: 10 Banded Rotations Per Side (Explode Out and Controlled On The Way Back In): https://www.youtube.com/watch?v=pLPtF7ygtLk
Once 20 Minutes Are Complete Immediately Into
Crazy Plates: TABATA 16 Rounds Alternating Movements
A1: Half Kneeling Plated Halo: https://www.youtube.com/watch?v=FNmSFCa96g4
A2: L Plate Floor Press: https://www.youtube.com/watch?v=vVK_hSOnkdw
A3: Plated Russian Twists
A4: Plated Windshield Wipers
