4
Nov
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
+
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
+
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