4
Jan
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