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.