February 22,2022

United Performance Fitness and Training Center – CrossFit

Metcon (2 Rounds for reps)

TTB:

A. 2 sets for max reps:

1 min TTB

Rest 30 sec

1 min Abmat Sit-Ups

Rest 30 sec

*First set of TTB is Max unbroken in 1 minute; 2nd score is total reps completed for both movements

Metcon (3 Rounds for reps)

Mixed Intervals:

0-3 min:

3 Wall Walks

10 BB Front Rack Reverse Lunges – 95/65#

AMRAP DU’s until 3 min Mark

Rest 1 min

4-7 min:

3 Wall Walks

100 DU’s

AMRAP Front Rack Reverse Lunges until 3 min Mark

Rest 1 min

8-11 min:

100 DU’s

10 BB Front Rack Reverse Lunges – 95/65#

AMRAP Wall Walks until 11 min Mark

Part 3 – Cool-Down:

5-10 min Bike at easy/recovery pace – nasal breathing only