January 3,2020

United Performance – CrossFit

Warm-up (No Measure)

Coaches Choice

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A. 3 sets for body positions:

Body Tighteners: 20 sec on; 10 sec off x 2

Wall Walks: 3 reps for quality w/ 5 sec pause at top

Hand Stand Kick-Ups: 3 reps/side (switching dominant leg)

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B. Free Standing Handstand Hold Practice – 5-10 minutes

*Free Hold without partner

*Partner Spotted

*Back to Wall, trailing legs off/floating

*Feet on Box Pike Position Single Leg Lift Offs

Metcon (6 Rounds for reps)

EMOM x 24 for Max Reps:

Min 1: 20 sec AMRAP – Hang Squat Clean- 95/65#

Min 2: 30 sec AMRAP – Hang Power Snatch – 95/65#

Min 3: 40 sec AMRAP – CTB Pull-Ups

Min 4: 20 sec AMRAP – Front Squats – 95/65#

Min 5: 30 sec AMRAP – OHS – 95/65#

Min 6: 40 sec AMRAP – Strict HSPU’s