3
Feb
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