December 23,2019

United Performance – CrossFit

Warm-up (No Measure)

Ski Erg 500m

+

10 PVC Pass throughs, good mornings, OHS, banded lateral walk

+

Min 1: 30 sec Planche Lean + Downward Dog

Min 2: 30 sec Deep Squat Thoracic Rotations

Min 3: 30 sec Shoulder Extension Hold/Reverse Plank

Overhead Squat (3,2,1 @3111 tempo )

*New Set Every 2:30. 3 total sets

Metcon (3 Rounds for reps)

Every 4 min x 3 sets:

3 min AMRAP:

10 Squat Snatch – 95/65#

…into

AMRAP in Remaining Time:

Set 1: Strict HSPU’s

Set 2: Kip HSPU’s

Set 3: Kip Ring Dips

Rest 1 min after each 3 min AMRAP

Scaled:

Every 4 min x 3 sets:

3 min AMRAP:

10 Squat Snatch – Adjust loading as needed or change to squat cleans

…into

AMRAP in Remaining Time:

Set 1: Strict HSPU Slow Eccentrics or Feet on Box Pike HSPU’s to tripod

Set 2: Kip HSPU’s or DB Push Press w/ tough loading

Set 3: Kip Ring Dips or Ring Push Ups or Push Ups

Rest 1 min after each 3 min AMRAP