11
Aug
Week 4: Day 3
Midcoast CrossFit – CrossFit
Tabata
Metcon (No Measure)
3 round TABATA:
Scap pullups
Arch to hollow (kipping sway)
Boat hold
HSPU top holds (or scap pushups)
Strength
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)
WOD
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
rest
(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)
2x
8 Single leg lowering to box (L+R)
30 sec wall sit (plate: 45/35)
