United Performance Fitness and Training Center – CrossFit
Metcon (No Measure)
A. 5 min Shoulder/Scapular Warm-Up – Shoulder circles/arm swings, scap pull-ups, push-ups,etc.
B. 10 min General Kipping/Body Position Instruction – explanation of hollow/arch body, grip, generating power from lower body, etc.
C. Low Bar/Feet Assisted Kipping Pull-Ups: 5-7 reps x 3-4 sets
3 Rounds for time:
20 Burpees – Jump & Clap
Rest 1 min b/t sets, score is slowest round.
*24 min cap