July 6,2022

United Performance Fitness and Training Center – CrossFit

Metcon (2 Rounds for reps)

Pull-Up Strength:

A. 2 sets:

30 sec AMRAP Strict Pull-Ups

Rest 30 sec

30 sec AMSAP Chin Over Bar Hold, Supinated Grip

Rest 30 sec

30 sec AMRAP Ring Rows

Rest 2 min

Metcon (AMRAP – Reps)

Another Gone Bad:

For Max Reps, Working 40 sec on; 20 sec Rest x 3 times through:

Station 1 – Echo Bike Calories

Station 2 – DB Bench Press – 50/35# per hand

Station 3 – Box Jumps

Station 4 – Hand Release T Push-Ups

Station 5 – Air Squats

Part 3 – Shoulder Strength:

3 sets w/ Crossover Symmetry Bands:

Banded Lateral Raises: 12 reps/side

Banded Shoulder External Rotations: 12 reps/side – elbow at side

Banded Shoulder External Rotations: 12 reps/side – elbow abduct parallel to floor