March 24,2020
United Performance – CrossFit
Metcon (AMRAP – Reps)
5 min General Warm-Up – https://www.youtube.com/watch?v=2MeFs5dMURA&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=13
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Double Under Warm-Up – https://www.youtube.com/watch?v=GIWAozaOPE0&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=6
Part 1 – Running & Double Unders:
12 min AMRAP:
50-40-30-20-10
Double Unders
*Run 200m after each set
DB or KB
**After each set of double unders, complete 20 Single Arm DB Power Snatch
BARBELL
**After each set of double under, complete 10 Power Snatch 95/65
Part 2 – Hip Movement:
2 sets:
A1. 90-90 Hip Switches: 10 reps/side x 2 sets; rest 30 seconds – https://www.youtube.com/watch?v=yX6v-PTd7pc
A2. Side to Side Cossack Squats: 10 reps/side x 2 sets; rest as needed – https://www.youtube.com/watch?v=TtlqGINUzDM
Notes:
Replace double unders w/ single unders as needed by doubling the reps. Once you complete the round of 10, start back over at the 50.