May 10,2022

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

EMOM x 12:

Min 1: 40 sec AMRAP: Ring Push-Ups @ 2111

Min 2: 30 sec AMRAP Standing Banded Tricep Extensions

Min 3: 20 sec AMRAP Bent Over BB Supinated Rows – 95/65#

Metcon (Time)

Lunges/Shuttle/Sit-Up:

3 Rounds for time:

10 Shuttle Runs – 50ft

100ft Walking Lunges

50 Abmat Sit-Ups

Rest 2 min b/t sets

*20 min Cap

Part 3 – Cool-Down:

Prone Shoulder Swimmers: Accumulate 15 reps – slow & controlled, each rep takes 10 seconds to complete