December 17,2020

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Ring Skill Work:

A. EMOM x 12:

Min 1 – 3-5 Ring Kip Swings

Min 2: 2-4 Feet on Ground Ring Transition Drill

Min 3: 20 sec Kipping Ring Dips or Ring Support Hold

Metcon (AMRAP – Rounds and Reps)

WICC Event 2:

12 min AMRAP:

5 Ring Muscle Up

11 DB Front Squat – 50/35# per hand

50ft HS Walk

5 Ring Muscle Up

11 DB Front Squat – 50/35# per hand

15 sec Free HS Hold in 5′ x 5′ box

SCALED

12 Min AMRAP:

5 Double DB Ground to Overhead – 50/35# or 35/25#

11 DB Front Squat – 50/35# or 35/25#

10 Kip HSPU’s

5 Double DB Ground to Overhead – 50/35# or 35/25#

11 DB Front Squat – 50/35# or 35/25#

30 sec HS hold on wall

(minimum of 15 sec UB. Face away from wall, only heels can be in contact w/ wall during hold)