29
Sep
Cycle week 1
Midcoast CrossFit – CrossFit
Warm-up
Metcon (No Measure)
3x
20 sec bar hang/kipping sway
10 DU
10 up dog pushups
10 cal ski
METABOLIC CONDITIONING
800m Run (Time)
Max Effort 800m Run
WOD
Metcon (AMRAP – Rounds)
FITNESS:
5 MIN AMRAP:
5 JUMPING/BANDED PULLUPS
6 BOX JUMPS (20/18)
1 MIN REST
5 MIN AMRAP:
10 SITUPS
5 BOX DIPS
1 MIN REST
5 MIN AMRAP:
8 CAL ROW
20 SINGLE UNDERS
Metcon (AMRAP – Rounds)
PERFORMANCE:
5 MIN AMRAP:
5 PULLUPS
6 BOX JUMPS (24/20)
1 MIN REST
5 MIN AMRAP:
10 STICK SITUPS
5 RING DIPS
1 MIN REST
5 MIN AMRAP:
8 CAL ROW
20 DU
Metcon (AMRAP – Rounds)
COMPETITOR:
5 MIN AMRAP:
5 C2B PULLUPS
6 BOX JUMPS (30/24)
1 MIN REST
5 MIN AMRAP:
10 GHD
1 MU+5 RING DIPS
1 MIN REST
5 MIN AMRAP:
10 CAL ROW
20 DU
