July 22,2020

21
Jul

July 22,2020

United Performance Fitness and Training Center – CrossFit

Metcon (Time)

Closed tomorrow: at home workout below.

A1. Loaded Box Step Ups: 8 reps/side, knee equal to hip height when foot is on box A2. Loaded Sumo Stance 1-1/4 Good Mornings: 10-12 reps *Holding an object in bearhug for step ups and good morning. Use a BB if you have one

For time w/ 50/35# DB’s: 20 Lateral Burpees Over DB 30 sec Plank Hold on DB’s 20 DB Hang Power Cleans 30 sec Plank Hold on DB’s 20 DB Deadlifts 30 sec Plank Hold on DB’s 20 Push-Ups on DB’s 30 sec Plank Hold on DB’s 20 Lateral Burpees Over DB’s Body Weight:

“Groundhog Day” For time: 20 Lateral Burpees Over Object 30 sec Plank Hold on Elbows 20 Lateral Jumping Air Squats Over Object 30 sec Plank Hold on Elbows 20 Push-Ups 30 sec Plank Hold on Elbows 20 Lateral Jumping Air Squats Over Object 30 sec Plank Hold on Elbows 20 Lateral Burpees Over Object Scaled Option: “Groundhog Day” For time: 20 Burpees 30 sec Plank Hold on Elbows 20 Air Squats 30 sec Plank Hold on Elbows 20 Push-Ups on Knees 30 sec Plank Hold on Elbows 20 Air Squats 30 sec Plank Hold on Elbows 20 Burpees