November 4,2021

United Performance Fitness and Training Center – CrossFit

Metcon (2 Rounds for time)

Part 1 – Jump Rope Skill:

A. Every 30 sec x 6 total sets

1 – 20 sec speed steps

2 – 20 sec single unders on left leg

3 – 20 sec single unders on right leg

Speed Steps – https://youtu.be/54tq-D0lCFw?list=TLGG1SPVvUWd8nwxNTA5MjAyMQ

Single unders on one leg – https://youtu.be/fzXpjM3FwMU

B. 10-12 minutes cycling through – rest as needed b/t

1 – Box Drill – 30 sec of double unders or single unders

2 – 360 degree single unders LEFT

3 – 360 degree single unders RIGHT

360 degree single unders – https://youtu.be/ocirftt0Il4

Box Drill – https://youtu.be/CY7ZK2dP9s0

Part 2: Row & L-Hold:

20 minute Clock:

Row for max meters

*Within this 20 minute window, find a max hold of the following movements:

*Passive Hang on Bar

*Chin Over Bar Hold

*Top of Ring Dip Support Hold

*2 scores – total distance rowed & total time accumulated for max holds