27
Sep
Cycle week 1
Midcoast CrossFit – CrossFit
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
