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