May 12,2020

United Performance – CrossFit

Metcon (AMRAP – Rounds and Reps)

Part 1 – Gymnastics Strength:

A. Every 90 sec x 3 sets: AMRAP UB Strict Ring Dips

B. Wall Facing HS Hold: AMSAP x 2 sets; rest 1:30 b/t sets – Come down a few seconds before failure

Part 2 – Conditioning:

30 min AMRAP – Working 2 min on/ 1 min off:

50ft Walking Lunge

10 Box Jumps – 24/20″

10 Burpees – Jump & Clap

10 KB Swings – 53/35#

*Pick up where you left off each set.

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP – Working 2 min on/ 1 min off:

50ft Walking Lunge

10 Tuck Jumps

10 Burpees – Jump & Clap

10 Object/Backpack Swings

*Pick up where you left off each set.