10
Jan
January 11,2022
United Performance Fitness and Training Center – CrossFit
Metcon (No Measure)
Strength:
A. Crossover Symmetry Warm-Up – Bands at Eye Level:
15 Rows w/ 1 sec pause at end range
15 Pull-Downs w/ 1 sec pause
15 Reverse Fly’s w/ 1 sec pause
x 2 sets – rotate partners b/t sets or each exercise
Bench Press (8 reps w/ 1 sec pause on chest – Every 2 min x 3 )
Metcon (Time)
Met-Con:
For time:
30 DB Commandow Rows – 50/35# per hand
50/40 Cal Row
20 DB Commandow Rows
40/32 Cal Row
10 DB Commandow Rows
30/24 Cal Row
*15 min Cap, scaled use 35/25# DB per hand