United Performance Fitness and Training Center – CrossFit
Metcon (No Measure)
3 sets of each:
Option 1 – Mobility: Feet on Wall Thoracic Extensions w/ light plate/PVC – 10-15 reps
Option 2 – Stability: Tall Kneeling Double KB OH Iso Hold – 45 sec
B. 10 min OHS Coaches Instruction – Nothing heavy, just working on positions and setup with the barbell.
For 24 minutes:
On the 3 minutes –
Set 1 – 2 min A/B Calories
Set 2 – 2 min AMRAP:
5 Ring Rows
15 Air Squats
*Alternate sets, pick up where you left off each set & keep a running total of rounds on the AMRAP.
*2 scores – total calories & total rounds in AMRAP.
Metcon (AMRAP – Rounds and Reps)
Enter Ring Rows, Push ups, Squats rounds and reps