November 30,2021

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Gymnastics Skill & Strength:

A1. Wall Facing Tuck Thoracic Pulses; 10 reps x 2 sets, rest as needed

https://youtu.be/k_xKswk0oP8

A2. Small Butterfly Pattern Circles; 10 reps x 2 sets

break up into smaller sets as needed to maintain quality

https://youtu.be/RapULkHP_20?list=TLGGX6VU_YnuTsoyNjA5MjAyMQ

or

A2. Circular scap pull ups; 3-5 reps/direction slow and controlled x 2 sets

https://youtu.be/NdzeJtDAiUw

Metcon (Time)

Row/Jump/Walk:

12 Rounds for time:

2 Wall Walk

6 Box Jump Overs/Step Overs – 24/20″

12/9 Cal Row