February 15,2022

United Performance Fitness and Training Center – CrossFit

Metcon (Weight)

3 sets:

A1. Strict Weighted Pull-Ups: 3,2,1 – find a max by the 3rd set

Rest 30 sec

A2. Prone Banded Tricep Extensions: 15-20 reps

Rest 1 min

Metcon (AMRAP – Rounds and Reps)

Long & Openy:

20 min AMRAP:

8 CTB Pull-Ups

8 Single DB Box Step Ups – 50/35# Held anyhow

8 TTB

8 SA DB Hang PC/J – 50/35#, 4/side

Part 3 – Cool-Down – Biceps:

2-3 sets:

A1. Seated Elbow on Knee Banded Bicep Curls: 12-15 reps *w/ control through full ROM

Rest 10-15 sec

A2. Hammer Curls w/ Plate: 8-10 reps *Standing back to wall

Rest 1-2 min b/t sets