16
Dec
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)