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Week 3: Day 3


Week 3: Day 3

Midcoast CrossFit – CrossFit

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Gymnastics Pull Day

Gymnastics Level 1

3 Sets

8-10 Ring Rows In A Moderately Challenging Position, then walk your feet 3-4 steps forward and perform as many ring rows as you can.

Rest :90

If you can’t do more than 2-3 strict pull-ups unbroken, get a band and shoot for 8-10

Gymnastics Level 2

3 Sets

Max Effort Strict Pull-Ups

Max Effort Ring Rows

Rest :90

Gymnastics Level 3

3 Sets

Max Effort Strict Ring Pull-Ups

Max Effort Chin-Ups

Rest :90


Infinity On High (Time)

50 Burpee DB Box Step Ups (35/25#)

Every 2 Minutes including minute 0 run 100m

*RX+ (50/35#)

25 Minute Time Cap

Warm-up (No Measure)

For Infinity on High, Use TWO Dumbbells and a 24/20″ Box

Accessory work

Metcon (No Measure)

“2 Sets

20 Single Leg Releves Right Foot

20 Single Leg Releves Left Foot

20 Releves

ME Single Leg Hold With Other Knee 90 Degrees

*if you can’t do 20 releves on one foot, scale to a number you can hit unbroken