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Cycle week 4

21
Oct

Cycle week 4

Midcoast CrossFit – CrossFit

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Gymnastic skill work/Accessory

Metcon (No Measure)

3X

1 ROPE CLIMB/PROGRESSION

9 RING ROWS

REST 30 SEC TO 1 MIN

3X

8 PISTOLS/PROGRESSION

1 MIN PLATED WALL SIT

REST 1 MIN

3X

8 T2B/K2E/LEG RAISE

30 SEC HOLLOW ROCKS

REST 1 MIN

WOD

Metcon (Time)

FITNESS:

3 ROUNDS

800 M RUN (400)

8 PISTOLS (ASSISTED)

9 RING ROWS/2 ROPE PULLS

30 BACK EXTENSIONS

30 SITUPS

Metcon (Time)

PERFORMANCE:

3 ROUNDS

800 M RUN

10 PISTOLS

1 ROPE CLIMB

30 BACK EXTENSIONS

30 SITUPS

Metcon (Time)

COMPETITOR:

3 ROUNDS

800 M RUN

10 PISTOLS

2 LEGLESS ROPE CLIMBS

40 BACK EXTENSIONS

(Weighted Superman’s with 10 lbs as substitute if space is an issue)

40 SITUPS