22
Mar
March 23,2020
United Performance – CrossFit
Metcon (Time)
Warm-Up:
Lunging Follow Along Prep: https://www.youtube.com/watch?v=B_2DDn8NREo
Part 1 – Gymnastics & Core:
EMOM x 9:
Min 1: 8-10 SL Glute Bridges per leg
Min 2: 8-10 Side Plank Arch-ups/side
Min 3: 20-30 Sec Hollow Body Rocks
Part 2 – Chip Away:
For time:
100 Burpees
On the even minute, perform 8 Jump Switch Lunges
On the odd minute, perform 8 Feet Anchored Sit-Ups
*16 minute time cap
*Sit-ups standards – hands touch overhead w/ shoulder blades flat on ground, hands touch feet at top of rep w/ knee inside arms.
Barbell:
Even min: 8 Front Squats
ODD: 8 Feet Anchored Sit-ups
Part 3 – Cool-Down:
5 min Walk
3 minutes Couch Stretch per leg