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.