July 12,2022

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

nverted Skill:

A. Wall Walk into 15-20 sec Wall Facing HS Hold: 5 sets; rest 30-60 sec b/t sets

B. Back to Wall HS Hold w/ Trailing leg floating off wall: 10-15 sec x 5 sets; rest 30-60 sec – Try to kick up and gently tap the wall

C. Hand Stand Kick-Ups w/ Spot: 5-10 Attempts

*Same focus on pressing fingers into floor, point toes when you kick up, partner grabs leading/kicking leg to control body line.

*This week push for some free holds if comfortable pirouetting down safely. Otherwise have partner assist by grabbing kick up leg.

Metcon (AMRAP – Reps)

Run to Rest:

20 min AMRAP:

AMRAP UB Strict Pull-Ups

Run 400m

AMRAP UB Kipping Pull-Ups

Run 400m

AMRAP UB KB Swings (53/35#)

Run 400m

Part 3 – Cool-Down:

Pinch Plate Carries: 100ft x 3 sets