March 31,2020
United Performance – CrossFit
Metcon (2 Rounds for reps)
Warm-Up:
5 min General Warm-Up – https://www.youtube.com/watch?v=2MeFs5dMURA&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=13
+
Double Under Warm-Up – https://www.youtube.com/watch?v=GIWAozaOPE0&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=6
Part 1 – 2 Scores:
3 min AMRAP:
Burpees – 6″ target overhead
Rest 1 min
3 min AMRAP:
Double Unders
Rest 3 min
For time:
Burpees – # of Reps from 3 min AMRAP
+
Double Unders – # or reps from 3 min AMRAP
*Partitioned in any way.
Part 2 – Upper Body Pulling:
A. Pulling/Body Row Variation or Bent Over DB Rows: 12-15 tough reps @ tough/challenging tempo x 3-5 sets; rest 1-2 min
Notes:
Replace double unders w/ single unders as needed by doubling the reps. IF you complete 50 burpees + 100 Double unders, then do 50 Burpees & 100 DU’s for time on the 2nd piece.