March 25,2020
United Performance – CrossFit
Metcon (AMRAP – Reps)
min General Warm-Up – https://www.youtube.com/watch?v=2MeFs5dMURA&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=13
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Squatting Follow Along: https://www.youtube.com/watch?v=iLs2Y2NyTb0&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=2
Part 1 – “Tabata Plus”:
For max reps working 20 sec on/ 10 sec rest x 8 sets of each:
Air Squats – Resting in the bottom
Push-Ups – Resting at the top
Weighted Swing – Holding Loaded Object
Mountain Climbers
Rest 1 min b/t movements
** DB or KB
DB or KB Swings
** Barbell
Hang Power Clean 75/55
Part 2 – Upper Body Pulling:
A. Pulling/Body Row Variation: 8-12 tough reps x 3-5 sets; rest 1-2 min
Notes:
For Tabata, complete all 8 sets of each movement before moving on to next.
A. Find some form of upper body pulling variation. Bar/broom stick on chairs, straps hanging, etc.