June 10,2021

United Performance Fitness and Training Center – CrossFit

Metcon (Weight)

Pressing & Shoulder Health:

A. 3 sets as a circuit:

Seated on Bench DB Arnold Presses: 10 reps

30 sec Side Plank on Hands/side

Seated Straddle Banded Face Pulls w/ 1 sec Pause At End Range: 10 reps

*Rotate EMOM or Every 90 sec based on quality/time

Metcon (Time)

Mixed Tri:

For Total Time:

Run 1 Mile

Rest 1 min

Row 2k/1.6k

Rest 1 min

Bike Erg 3K/2.4k