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Cycle week 1

3
Oct

Cycle week 1

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

800 m run

3x

10 med ball cleans

10 stick sit-ups

10 hollow rocks

10 Superman’s

Core Work

Metcon (No Measure)

3X

20 SEC BOAT HOLD

25 MOUNTAIN CLIMBERS

5 CANDLE STICKS

10 PLANK PUSHUPS

WOD

Metcon (Time)

FITNESS:

10 CAL ROW

25 SITUP/LEG RAISE/K2E

50 WALL BALLS (14/10)

100 SINGLES

200 M RUN

400 M FARMER CARRY (35/25)

500 M SKI

Metcon (Time)

PERFORMANCE:

15 CAL ROW

25 T2B

50 WALL BALLS (20/14)

100 DU

200 M RUN

400 M FARMER CARRY (55/35)

500 M SKI

Metcon (Time)

COMPETITOR:

15 CAL ROW

20 T2B+5 BMU

50 WALL BALLS

(20/20)

150 DU

200 M RUN

400 M FARMER CARRY 70/55

500 M SKI

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