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Cycle week 3

11
Oct

Cycle week 3

Midcoast CrossFit – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

3x

10 cal ski

10 air squats

20 mountain climbers

METABOLIC CONDITIONING

Metcon (Time)

800 M RUN

REST 1 MIN

1000 M ROW

REST 1 MIN

200 M RUN

(SCORE: TIME MINUS THE REST)

Gymnastic skill work/Accessory

Metcon (No Measure)

3X TABATA: (45/10)

HOLLOW ROCKS

PISTOL PROGRESSION

KIPPING SWAY

MID TO HIGH BOX STEP UP

WOD

Metcon (AMRAP – Reps)

FITNESS:

EMOM 12

(ALT EVERY MIN)

MIN 1: CAL ROW

MIN 2: 5 LEG RAISE/K2E+ 20 SINGLES

Score: total cal on the rower

Metcon (AMRAP – Reps)

PERFORMANCE:

EMOM 12

(ALT EVERY MIN)

MIN 1: CAL ROW

MIN 2: 5 T2B+20 DU

Score: total cal on the rower

Metcon (AMRAP – Reps)

COMPETITOR:

EMOM 12

(ALT EVERY MIN)

MIN 1: CAL ROW

MIN 2: 3 BMU+25 DU

Score: total cal on the rower

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