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Return of the Mack


Return of the Mack

Midcoast CrossFit – PUMP

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Warm-up (No Measure)


1. Jumping Jacks

2. High Knees

3. Butt Kicks

4. Down Ups

Glute Activations

Shoulder Activations

Wrist Mobility


Metcon (3 Rounds for reps)

Push-Up Complex

3 Sets

3 Push-Ups at 55X5 Tempo

Max Hold At The Bottom On Last One

Immediately Into

ME Pushups

Rest 2 Minutes

Scale Up: Add weight vest

Scale Down: Knee or Bench Push-Ups


Metcon (No Measure)


4 Sets

1. Static Lunge Jumps Left

2. Static Lunge Jumps Right

Rest 1 Minute

2 Sets

1. Glute Bridge Left Leg

2. Glute Bridge Right Leg

3. Glute Bridge Both Legs

4. Glute Bridge Hold

Rest 2 Minutes and Repeat The Whole Thing

Rest 2 Minutes

2 Sets

1. Gymnastics Crunch

2. N Crunch

3. Straight Leg Crunch

4. V Crunch

Rest 1 Minute

2 Sets

1. Prone Plank Swivels

2. Right Side Plank Dips

3. Prone Plank Swivels

3. Left Side Plank Dips

4. Prone Plank Swivels

After Party

Metcon (Weight)

3 Sets

50 Interior Presses

50 DB Floor Press

50 Tricep Extensions

Rest 2

Do This with 2 2.5 lb plates or if you’re feeling bold, try the 5s. We will build weight from here, so don’t start too aggressive