March 10,2022

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Shoulder Scap Strength:

3 sets:

A1. Tall Kneeling SA Landmine 1-1/4 Press @ 2020: 6-8 reps/side – Focus on keeping hips extended, constant tension in delts

Rest 30 sec

A2. 90/90 Bottoms Up KB Carry: 100ft/sde

Rest 1-2 min

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

20/15 Cal Echo Bike

100ft Sandbag/Dball Carry (25ft/side)

30 Sec Plank Hold on Hands

Part 3 – Cool-Down:

Foam roll – head to toe for 10 minutes