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