November 5,2020

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Pulling Gymnastics:

2 sets of each:

A1. Band Pull aparts; 12-15 reps ⁣

A2. Banded Shoulder External Rotation; 10-12 reps/arm ⁣

A3. Pass Through w Band; 10 reps/each way⁣

A4. Banded Straight Arm Pull downs ⁣

A5. Hanging Scapular Rotations; 4-6 reps each direction, slow and controlled ⁣

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B. 10 min General Kipping/Body Position Instruction – explanation of hollow/arch body, grip, generating power from lower body, etc. – Building on last weeks instruction

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C. EMOM x 6:

Min 1:15-20 sec Kipping Pull-Up/Butterfly Pull-Up

Min 2: 15-20 sec Kipping TTB/Bar Muscle Ups

Metcon (5 Rounds for distance)

Every 3 min x 5 sets:

30 sec AMRAP Burpees Over Rower

Row 90 sec – Max Distance

Rest 1 min