9
Mar
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