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HELEN

3
Aug

HELEN

Midcoast CrossFit – CrossFit

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(No Measure)

2 ROUNDS:

200 M RUN

15 SUPERMANS

10 HAND RELEASE PUSH UPS

ON YOUR OWN STRETCHING UNTIL MOBILITY/DYNAMIC BEGIN

(No Measure)

MOBILITY:

SHOULDER SMASH

WALKING ARMS

DYNAMIC 90’S

4 WAY BANDED STRETCH

DYNAMIC:

INCH WORM

PLANK WALK

DUCK WALK

HIGH KNEES

BUTT KICKS

HIGH KNEE SKIPS

Metcon (No Measure)

SKILL WORK:

PULL-UP PROGRESSION WORK:

OPTION 1: RING ROWS

OPTION 2: JUMPING PULL UPS

OPTION 3: STRICT PULL UPS

OPTION 4: KIPPING PULL UPS

OPTION 5: BUTTERFLY PULL UPS

PLEASE WORK ON WHAT YOUR NEXT PROGRESSION WOULD BE.

3 ROUND TABATA:

TYPE OF PULL UP YOU CAN DO NOW CONSISTENTLY.

3 MIN EMOM:

5-10 REP TYPE OF PULL UP YOU ARE WORKING ON/PROGRESSING TO.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
SCALE KEY:

KB: (35/26)(53/35)(70/53)

PULL-UP: RING ROWS, JUMPING, KIPPING/BUTTERFLY, C2B

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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