April 1,2022

United Performance Fitness and Training Center – CrossFit

Front Squat (@ 21X1: 5,5,5; rest 2 min b/t sets – )

Controlled tempo, Build to a strong 5 for the day w/ good form/sticking to tempo

Metcon (Time)

Broken Met-Con:

3 Rounds for time – working 90 sec on/30 sec off:

22 SA DB PS – 50/35#, alternating hands

17/12 Cal Echo Bike

12 BBJO’s – 24/20″

*16 min Cap

Part 3 – Cool-Down:

3 sets for shoulder care:

Banded External Rotation Walkout 5 reps w/ 5 sec hold at end range of each rep

50ft SA Bottoms Up KB 90/90 Carry/side

Rest 30 sec b/t each