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PUMP Accessory: Week 2: Day 1


PUMP Accessory: Week 2: Day 1

Midcoast CrossFit – PUMP

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Metcon (No Measure)

Set your clock for 30 minutes and follow this entire thing straight through with the times.

1 Minute of Jogging in Place or Outdoors (Get Your Blood Moving)!



1. Air Squats

2. Air Squat Hold

3. Walking Lunges

4. Lunge Hold (Alternate Legs E. Round)

11 Minutes To Complete

3 Sets

10 Tempo Goblet Squats


Go as heavy as you can on these without losing tempo. If you don’t have a DB or KB, you can use any weight around your house textbooks, backpacks, etc. Anything to add a little bit of a challenge. To make this extra hard, you can do double KB front rack at the tempo.

8 Rounds TABATA

Squat Jacks

Rest 1 Minute

8 Rounds TABATA

Standing Calf Raises