March 30,2022

29
Mar

March 30,2022

United Performance Fitness and Training Center – CrossFit

Sumo Deadlift (7,7,7; rest 2 min – tough but technical weight )

Metcon (Time)

Lunge/HSPU:

For time:

40 In Place DB Lunges – 50/35#, single DB, Held Suitcase

20 HSPU’s

30 In Place DB Lunges – 50/35#, single DB, held front rack

15 HSPU’s

20 In Place DB Lunges – 50/35#, single DB, held overhead

10 HSPU’s

*15 min Cap

Part 3 – Cool-Down:

Single Arm Bear to Bridge Complexes: Accumulate 30 reps/side – slow & controlled for quality

Metcon (No Measure)

Scaled:

For time:

40 In Place DB Lunges – 35/25#, single DB, Held Suitcase

7 Wall Walks / 30 HR Push-Ups

30 In Place DB Lunges – 35/25#, single DB, held front rack

14 Kip HSPU’s / 20 HR Push-Ups

20 In Place DB Lunges – 35/25#, single DB, held overhead

42 Sec HS Hold On Wall / 10 HR Push-Ups

*15 min Cap