June 21,2022

United Performance Fitness and Training Center – CrossFit

Metcon (Weight)

Hinge Super Set:

3 sets:

A1. Clean Grip Romanian Deadlifts @ 2020: 8-10 reps, stand on plates if extra rom is needed, moderate load, no loss in midline position

A2. Gliding Leg Curls: 12-15 reps

Rest 1 min b/t each

Metcon (AMRAP – Reps)

EMOM x 16:

Min 1: 20 sec AMRAP – Deadlifts – 155/110#

Min 2: 20 sec AMRAP – Double Unders

Min 3: 20 sec AMRAP – Shuttle Runs – 25ft down & back = 1 rep

Min 4: 20 sec AMRAP – Abmat Sit-Ups

*Each set completed add 10 seconds. 20 sec; 30 sec; 40 sec; 50 sec

Part 3 – Cool-Down:

Unloaded Jefferson Curls: 10 reps – taking 10 seconds to reach top & bottom of each rep (20 sec/rep)