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Walk this Weigh

11
Sep

Walk this Weigh

Midcoast CrossFit – PUMP

View Public Whiteboard

Metcon (No Measure)

Saturday Sept 12

7am Pump

“Walk This Weigh”

Back Rack Reverse Lunge

Build to Heavy 4 each Leg

Then decrease weight sets of 8-10 each leg

Superset:

3 rounds

Elevated KB Lateral Lunge 8-10

Weighted Sit Up 10

Rest 1 min

Superset:

3 Rounds

Spanish Squats 12-15

Oblique with Plate 20-24

1 min Rest

Superset

3 Rounds

Body weight Leg Extensions

Jumping Air Squat

Finish

EMOM

Every 2 minutes

6 Way Raises x 6

SkullCrusher Push Up off Bench 20-25

Tricep DB Extension 10-12

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