January 26,2021

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

3 Skills w/ Coach Instruction:

Skill 1 – Kipping Pull-Ups, each athlete perform 10-20 reps for quality w/ focus on tigh hollow body position, strong grip, and generating power from hips

Skill 2 – Single Leg on Box Support Kipping/Butterfly Pattern Drill

Skill 3 – Hanging Arch Body Extensions: 5-8 reps – slow & controlled

Unassisted- or

w/ Band Assistance –

Metcon (Time)

3 Rounds for time:

10 Strict HSPU’s

20 Pull-Ups, anyhow

30 Abmat Sit-Ups

50/40 Cal Row