22
Mar
March 23,2021
United Performance Fitness and Training Center – CrossFit
Metcon (No Measure)
Gymnastics Shapes:
A. EMOM x 9:
Min 1-3: 10-20 Hollow Body Rocks
Min 4-6: 3-5 Rolling Deck Squats
Min 7-9: 3-5 Candlesticks
+
B. EMOM x 9:
Min 1: 2-5 Strict Lean Away Pull-Ups
Min 2: 3-10 Kipping Pull-Ups w/ hollow body maintained
Min 3: 20 sec AMRAP Knees to Elbow
Metcon (AMRAP – Rounds and Reps)
Broken AMRAP:
4 min AMRAP:
8 SA DB Hang PC/J – 50/35#, (4/side)
8 Hand Release Push-Ups
8 Box Jumps – 24/20″
Rest 1 min
x 3 sets
*Pick up where you left off each set, score is total rounds/reps completed.