March 9,2022

United Performance Fitness and Training Center – CrossFit

Metcon (Weight)

Squatting Strength:

A. Rear Foot Elevated Split Squat @ 3010: 8-10 reps/side x 3 sets; rest 2 min – Holding upright for support, holding single DB

Metcon (Time)

Chipper:

For time:

30/24 Cal Echo Bike

20 CTB Pull-Ups

20 Thrusters – 95/65#

10 Bar Muscle Ups / 10 Burpee Pull-Ups

*8 min cap

+

Bike @ easy/recovery pace until 20 min mark from when you started

Part 3 – Cool-Down:

Grip & Hip Circuit:

A1. Pinch Plate Carrie: 50-75ft unbroken

A2. Knees Banded Lateral Walks: 75-150ft/side

Rest 30 sec b/t each x 3-4 sets