March 3,2020

United Performance – CrossFit

Metcon (AMRAP – Reps)

For 3 sets, rotating through each movement on the 90 seconds:

Station 1 – Band Assisted Ring Transition Drill: 3-7 reps

Station 2 – Dip Support Hold on Rings or Parallettes: 10-20 seconds

Station 3 – Kip Swings – Large Magnitude W/ Rolled Up towel b/t feet

*For those with adequate technique, do:

1 set of drills

+

6 min AMRAP: Ring Muscle Ups with the first set being a max unbroken set

Metcon (3 Rounds for reps)

0-5 min:

8/6 Cal Row

8 SA DB PS – 50/35#, hand – alternating

24 Double Unders

5-10 min:

12/8 Cal Row

12 SA DB PS – 50/35#, hand – alternating

48 Double Unders

10-15 min:

16/10 Cal Row

16 SA DB PS – 50/35#, hand – alternating

96 Double Unders