March 25,2022

United Performance Fitness and Training Center – CrossFit

Back Squat (@ 21X1: 8,6,4; rest 2 min b/t sets – )

Controlled tempo, Aim for heavier on each set from last weeks loading.

Metcon (Time)

For time:

30 HR Push ups

80 Air Squats

20 HR Push ups

40 DB Front Squats – 50/35# per hand

10 HR Push ups

20 DB Thrusters – 50/35# per hand

10 min cap

Part 3 – Cool-Down:

2 sets of banded circuit:

D1. Banded Shoulder Press: 12 reps

D2. Banded Cuban Press: 12 reps

D3. Bent Over Thumbs Up Banded Pull-Aparts: 12 reps

D4. Tall Seated Banded Face Pull-Ups: 12 reps

Rest 1:30 b/t sets