April 29,2020

United Performance – CrossFit

Metcon (Time)

30 Rounds:

1 PC/J @ 65-70% 1RM

2 Lateral Burpees Over Bar

3 Air Squats

*15 min Cap

Part 2 – Core & Hips Cool-Down:

EMOM x 6:

Min 1: 40 sec AMRAP Elbow Plank Lateral Leg Lifts (switch sides halfway)

Min 2: 40 sec AMRAP SL Hip Thrusts (switch sides halfway)

Min 3: 40 sec AMRAP Plank Knee to Elbow Iso Hold (switch sides halfway)

*If no barbell perform heavy object ground to over shoulder each round + lateral burpees over that object.