January 5,2021

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

3 Skills w/ Coach Instruction:

Skill 1 – Arch to Hollow Swings w/ Progressive Knee Tuck – Serving as shoulder/upper back warm-up and body positions

Skill 2 – TTB Progression Complex – Start w/ basic swing, then knees, then to bar

Skill 3 – Seated Pike Single Leg Lifts: 15-20 reps/side x 2-3 sets in remaining time

*20 minutes, 5-7 mintes on each skill

Weighted Pull-ups (Find a 1RM in 6 min )

Metcon (Time)

5 Rounds For Time:

15/12 Cal Row

10 Lateral Burpees Over Rower,

50 Double Unders

10 Box Jumps – 24/20″

*15 min Cap