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Saturday 04/18/15

17
Apr

Saturday 04/18/15

Midcoast CrossFit – CrossFit

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

()

(No Measure)

Skill Work (12 Minute Cap)

complete 4×10 of the following 3 movements..rest as needed

1. pullups: work on progression

2. ring rows (slow)

3. GHD (introduce if haven’t used yet) abmat sit-ups optional

Metcon (Time)

5 rounds for time:

10 pullups (assisted)(kip/butterfly)(C2B)

12 pushups

14 air squats

(No Measure)

Post WOD abs:

4 Round Tabata

leg raises (from rig)

plank

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