May 11,2022

United Performance Fitness and Training Center – CrossFit

Deadlift (5,5,5,5; rest 2 min – 60,70,75,80% 1RM – % )

build on last weeks.

*Accumulate 30 sec AMRAP Wall Facing Shoulder Tap during rest b/t sets (3 total)

Metcon (AMRAP – Reps)

A Challenging Pair:

For Reps:

0-3 min:

15/12 Cal Echo Bike

AMRAP SA DB Devil Press in remaining time

3-6 min:

8 SA DB Devil Press

AMRAP Echo Bike Calories in remaining time

6-9 min:

15/12 Cal Echo Bike

AMRAP SA DB Devil Press in remaining time

9-12 min:

8 SA DB Devil Press

AMRAP Echo Bike Calories in remaining time

*Alternate hands on devil press, 50/35# DB, score is total reps completed including all buy-ins.

Part 3 – Cool-Down:

GHD Hip Extensions: 25-30 reps every 2-3 min x 2 sets – good form, focus on strong glute/hammy pump – break as needed