15
Feb
February 16,2021
United Performance Fitness and Training Center – CrossFit
Metcon (No Measure)
Bar Muscle Ups:
3 Stations rotating on the 90 seconds x 3 sets of each:
Station 1 – “Belly-to-bar” press: 10-15 reps for quality, pulling down on bar, driving w/ legs
Station 2 – Hollow Body Rock to Sit Up Transition Drill: 10 reps for quality
Station 3 – Bar Muscle Ups: 2-5 reps/attempts or 5-8 Belly to Bar Kips (kipping as high as possible)
Metcon (Time)
Every 5 min x 4 sets:
Run 800m
*Score is slowest 800m
If it is too cold and rainy… Every 5 min X4 sets:
Row 1K