8
Dec
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