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Midcoast CrossFit – CrossFit

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Tabata

4 Rounds:

Wall Balls

Abmat Situps

KB Swings

Goblet Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 HSPU’s

8 T2B

10 Alternating DB Snatches (25/15) (35/25) (50/35)

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Midcoast CrossFit – Endurance

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Metcon (Time)

40 Calorie Row

20 HSPU’s

20 T2B

20 GHD Sit-Ups

40 Double Under’s

30 Calorie Row

15 HSPU’s

15 T2B

15 GHD Sit-ups

30 Double Under’s

20 Calorie Row

10 HSPU’s

10 T2B

10 GHD Sit-ups

20 Double Unders

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Midcoast CrossFit – CrossFit Kids

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Warm-up

Station Rotation

Jumping Jacks

Burpees

Squat Jumps

Flutteer Kicks

Strength

Kettlebell Skills

Swings & Sumo Deadlift High pulls

Metcon

10 Minute AMRAP

10 Kettlebell Swings

10 Sumo Deadlift High Pull (with kettlebell)

10 Weighted box step ups (with kettlebells)

Game

Choice

Burpee Basketball

Burpee Volleyball

Crabby Soccer

Crabby Bsketball

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Midcoast CrossFit – CrossFit

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Deadlift (3-3-3-3)

Metcon (AMRAP – Rounds)

EMOM 15

Min 1: Row for Calories (10/6) (12/8) (14/10)

Min 2: 8 Deadlifts (135/95) (185/135) (225/155)

Min 3: Double Unders (30) (40) (50)