28
Sep
Cycle week 1
Midcoast CrossFit – CrossFit
Warm-up
Metcon (No Measure)
3x
10 goblet squats
8 up dog pushups
10 up downs
100 m run
STRENGTH
Front Squat (5-5-5-5-5)
Building
WOD
Metcon (Time)
FITNESS:
5 ROUNDS:
200 M RUN
6 FRONT SQUATS (95/65)
8 KNEELING BAR PUSHUPS/PUSHUPS
10 BURPEE OVER BAR
Metcon (Time)
PERFORMANCE:
5 ROUNDS
200 M RUN
6 FRONT SQUATS (135/95)
10 BAR PUSHUPS
10 BURPEE OVER BAR
Metcon (Time)
COMPETITOR:
5 ROUNDS
200 M RUN
6 FRONT SQUATS (155/115)
12 BAR PUSHUPS
12 BAR FACING BURPEES