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Week 4: Day 3


Week 4: Day 3

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

3 round TABATA:

Scap pullups

Arch to hollow (kipping sway)

Boat hold

HSPU top holds (or scap pushups)


Metcon (AMRAP – Reps)

Push focus:

(allow 2-4 mins)

Max effort pushups

Go over proper form

Scale to knees or band under the hips (attached to rig)


Metcon (AMRAP – Reps)

Fight gone bad format

3 rounds: (1 minute per station)

Stick situps (scale to abmat situps)

Jump squats

Row cals

Jump lunges (lunges)

Ski cals


(18 min needed)

Score: Total Reps

Accessory work

Metcon (No Measure)

“Single Leg Jumps

2 Rounds On Each Leg

10 Seconds On 10 Seconds Off

Forward and Back

Side To Side

Trace A Box

Forward Back to Side To Side”

Metcon (No Measure)

(on athletes own)


8 Single leg lowering to box (L+R)

30 sec wall sit (plate: 45/35)