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FINAL COUNTDOWN

9
Aug

FINAL COUNTDOWN

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

SKILL WORK:

PULL-UP PROGRESSION AND PISTOL PROGRESSION

(HALF CLASS WORKS ON PULL-UP PROGRESSION FOR 5-8 MIN)

THEN SWITCH

(HALF CLASS WORKS ON PISTOL PROGRESSION FOR 5-8 MIN)
PISTOLS: BOX, BAND, PLATES, REG.

PULL-UP: JUMPING, BAND, STRICT, KIP, BUTTERFLY, C2B

Metcon (Time)

FINAL COUNTDOWN:

100 M RUN

12 PULL-UP (ASSISTED)(KIP/BUTTERFLY)(C2B)

12 BURPEE TO TARGET

100 M RUN

10 PULL-UP

10 PISTOL (ASSISTED/BOX)

100 M RUN

8 PULL-UP

8 BURPEE TO TARGET

100 M RUN

6 PULL-UP

6 PISTOL

100 M RUN

4 PULL-UP

4 BURPEE TO TARGET

100 M RUN

2 PULL-UP

2 PISTOL

Post wod stretching C (No Measure)

Slow 400-800 m run

Foam roll

4 way banded stretch

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