18
Jan
January 19,2021
United Performance Fitness and Training Center – CrossFit
Metcon (No Measure)
TTB Skill 2 & Pulling Strength 3:
A. 3 Skills w/ Coach Instruction:
Skill 1 – Hanging Scap Circles: 5 reps/direction x 5 sets
Skill 2 – TTB Progression Complex – Start w/ basic swing, then knees, then to bar
Skill 3 – Hanging Single Leg Lifts: 5-8 reps/side x 3 sets – Vid shows double but perform single/alternating legs
*20 minutes, 5-7 mintes on each skill
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
3 Strict Weighted Pull-Ups
3 Strict Lean Away Pull-Ups
3 Strict Pull-Ups
*Break/rest as needed to get as much work as possible in 5 minutes.
Metcon (AMRAP – Reps)
3 sets working 1 min on/30 sec off:
Station 1: GHD Hip Extensions
Station 2: Double Unders
Station 3: Row – Calories
Station 4: DB Renegade Rows – 50/35# per hand
Station 5: DB Feet Anchored Abmat Sit-Ups