Tuesday 10/1/2019

Midcoast CrossFit – CrossFit

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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