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