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TEST WEEK (DAY 5)

24
Sep

TEST WEEK (DAY 5)

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

3X

10 CAL SKI

10 AIR SQUAT

20 SEC BAR HANG

Gymnastics

Metcon (AMRAP – Reps)

2 MINUTE D.U. TEST:

SCORE 1: MAX D.U. REPS

(Record the total amount of DU’s accumulated in the 2 min time frame)

Metcon (AMRAP – Reps)

DU test score 2:

Total Number of DU’s strung together.

Metcon (AMRAP – Reps)

1 MINUTE PISTOL TEST:

(1 legged squat)

SCORE: MAX PISTOL REPS

(Current progression)

Metcon (AMRAP – Reps)

1 ATTEMPT MAX EFFORT UNBROKEN T2B TEST:

(Current progression)

Leg raises/K2E/T2B

SCORE: UNBROKEN T2B REPS

WOD

Metcon (Time)

TEST WOD:

4 ROUNDS:

30 D.U. (60 SINGLES)

10 PISTOLS

8 BOX JUMPS (24/20)

5 RING DIPS (3 MU)

3 WALL CLIMBS

1 ROPE CLIMB

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