PUMP Accessory: Week 3: Day 1
Midcoast CrossFit – PUMP
Metcon (No Measure)
1 Minute of Jogging in Place or Outdoors (Get Your Blood Moving)!
2X
TABATA
1. Walking Lunges
2. Air Squats
3. Glute Bridge Hold
4. Air Squat Hold”
“10 Minutes To Complete
3 Sets
10 Crossover Step-ups Per Leg
*Add weight if you can
Keep these controlled and as slow as possible on the way down (no tempo)
At the 10 minute Mark
8 Sets
TABATA
1. Split Squats Left
2. Split Squats Right
*for an added challenge, add a jump
Rest 1 minute ”
“100 Banded Hamstring Curls
If you don’t have a band, you can use a partner and have them resist your curl
Metcon (No Measure)
1 Minute of Jogging in Place or Outdoors (Get Your Blood Moving)!
2X
TABATA
1. Walking Lunges
2. Air Squats
3. Glute Bridge Hold
4. Air Squat Hold”
“10 Minutes To Complete
3 Sets
10 Crossover Step-ups Per Leg
*Add weight if you can
Keep these controlled and as slow as possible on the way down (no tempo)
At the 10 minute Mark
8 Sets
TABATA
1. Split Squats Left
2. Split Squats Right
*for an added challenge, add a jump
Rest 1 minute ”
“100 Banded Hamstring Curls
If you don’t have a band, you can use a partner and have them resist your curl