April 25,2020

United Performance – CrossFit

Metcon (Time)

5 min General Warm-Up – https://www.youtube.com/watch?v=2MeFs5dMURA&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=13

Part 1 – Pay Up:

4 Rounds for time:

15 Strict Pull-Ups

25 Hand Release Push-Ups

75 DU’s

50ft Bear Crawl

Notes:

High Volume on strict pull-ups, push-ups & double unders today for some, so adjust reps as needed. I would aim for no longer than 6min/round for scaling purposes.

Partner Version:

4 Rounds for time:

24 Strict Pull-Ups

50 Hand Release Push-Ups

150 DU’s

50ft Bear Crawl Each while other rest in plank

*working one at a time for other movements