30
Sep
Tuesday 10/1/2019
Midcoast CrossFit – CrossFit
Metcon (Time)
3 Rounds:
30 Calorie Row or Bike
30 AbMat Sit-ups
30 Single Dumbbell Hang Clean& Jerks (50/35)
*Switch arms every 5 reps
Core Work
1 round
25 v-flutter kicks
25 v-bicycle (hands over head)
25 reverse v-bicycle
25 v-frogger (hands off floor)
25 side v-ups left (on elbow, hips 30-45 degs, hand behind head, touch elbow to thigh)
25 side v-ups right
25 Russian twists no weight (v-position)
* scale: AMRAP ea. exercise, try for same # of reps for all