Cycle week 1

Midcoast CrossFit – CrossFit

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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