February 4,2020

United Performance – CrossFit

Warm-up (No Measure)

A. EMOM x 12:

Min 1: 5-8 Feet on Box Pike Position SL Leg Lifts – alternating legs

Min 2: 10-20 sec Free HS Hold w/ Back to Wall

Min 3: 10-20 sec Headstand on Mats

Metcon (3 Rounds for time)

Every 6 min x 3 sets:

6 Strict HSPU’s

12 Kip HSPU’s

18 Hand Release Push-Ups

24 DB Box Step Ups – 50/35#, held anyhow – 24/20″

*4 min Cap on Gymnastics Pressing, 5 min Cap on DB Box Step Ups

Metcon (No Measure)

1. Prone Shoulder Swimmers: Accumulate 10 reps

2. Banded Cuban Presses: 10 reps x 3 sets w/ Crossover Symmetry