December 9,2021

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Bounding & Plyometric Work:

3 sets – 1 movement on the 60-90 sec:

A1. Single Leg Lateral Hops: 10 sec AMRAP/side; rest 20 sec b/t sides

A2. SL Box Jump: 5-7 reps/side – low box, step down

A3. Seated Jumps + Depth Drop: 3 reps

Metcon (Time)

Step/Sit/Lunge:

For Time:

10-30-50-30-10

Speed Steps

Sit-Ups

Reverse Lunges Alternating Legs