8
Mar
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