Cycle week 1

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

3x

100 m run

10 stick sit-ups

10 Superman’s

10 hand release pushups

Gymnastic skill work/Accessory

Metcon (No Measure)

3 RD. TABATA:

(Jump rope progression)

LATERAL LINE HOPS

SINGLE UNDERS

POGO JUMPS (DOUBLE TAP QUADS)

DU’S (attempts if you don’t have them)

5 MIN EMOM:

4-6 HOLLOW ROCKS

4-6 KIPPING SWAYS

4-6 K2E

Remaining time each min: rest

WOD

Metcon (AMRAP – Rounds and Reps)

FITNESS:

18 MIN AMRAP:

14 KB SWINGS (35/26)

7 K2E/LEG RAISE

10 CAL ROW/SKI

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

18 MIN AMRAP:

14 KB SWINGS (55/35)

7 T2B

12 CAL ROW/SKI

Metcon (AMRAP – Rounds and Reps)

COMPETITOR:

18 MIN AMRAP:

14 KB SWINGS (70/55)

5 T2B+2BMU

14 CAL ROW/SKI