December 10,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded shoulder distraction 1 min per side

+

Coaches choice

Metcon (No Measure)

A. EMOM x 2-3 sets:

Min 1 – Ring Dip Stability Swings: 5-10 reps

Min 2 – 2 Pos. Jumping Ring Muscle Up (rings @ chest height): 2-4 reps

Min 3 – Ring Kip Swings: 5-10 reps, focusing on tight body positions, grip, & ring control

Min 4 – 1-2 Kipping Ring Muscle Up Attempts

*No more than 20 sec of work on each drill

**For those with adequate technique/skill:

EMOM x 6-8: 2-6 Kipping Ring Muscle Ups

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

6 Strict HSPU’s

8 Strict Pull-Ups

10 Hand Release Push-Ups

24ft HS Walk (12 ft down & back)

Scaled:

3 Strict HSPU Slow/Controlled Eccentrics

8 Ring Rows w/ Feet Elevated – Really Tough Body Angle

10 Regular Push-Ups/From Knees

24ft Bear Crawl (12ft forward/backward)