2
Mar
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