23
Sep
TEST WEEK (DAY 4)
Midcoast CrossFit – CrossFit
Warm-up
Metcon (No Measure)
3 X
10 CAL ROW
8 UPDOWNS
10 STICK SITUPS
8 WALL BALLS
Tabata
Metcon (No Measure)
OH MED BALL SLAMS AGAINST WALL
JUMP SQUATS
MOUNTAIN CLIMBERS
PLANK PUSHUPS
WOD
Metcon (AMRAP – Rounds and Reps)
EMOM 6
5 PUSH PRESS (75/55)(95/65)(115/85)
5 BAR FACING BURPEES
5 SITUPS
REST 2 MIN
EMOM 6
100 M RUN
8 WALL BALLS