June 22,2022

United Performance Fitness and Training Center – CrossFit

Metcon (AMRAP – Reps)

Pressing Testing:

A. Strict HSPU’s: AMRAP Unbroken set x 1 attempt

*choose an elevation that allows for at least 5 reps

+

B. Tall Kneeling SA DB Press: AMRAP/side w/ 50/35# DB x 1 attempt

*if unable to complete any reps w/ this load, lower to a weight you can complete at least 5 reps/side

Metcon (AMRAP – Rounds and Reps)

Body Chief:

3 min AMRAP:

5 Push-Ups on DB’s

7 DB Push Press – 50/35# per hand

9 Lateral Jumping Air Squats Over Line

Rest 1 min x 4 sets

Part 3 – Cool-Down:

Hollow Body Flutter Kicks:

10 sec on; 50 sec off

20 sec on; 40 sec off

30 sec on; 30 sec off

40 sec on; 20 sec off

50 sec on; 10 sec off

60 sec on