Cycle week 1

Midcoast CrossFit – CrossFit

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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