September 10,2019
United Performance – CrossFit
Warm-up (No Measure)
Shoulder warmup + into Handstand work
Metcon (3 Rounds for calories)
A. Free HS Hold Development – 10 minutes
Wall Facing HS Hold
HS Hold w/ Spotter
Feet on Box Pike Position HS Hold w/ Single Leg Lifts
+
Every 10 min X 3 sets:
8 min AMRAP:
15 Strict HSPU’s
50ft Handstand Walk
30 hand release Push Ups
AMRAP Row Calories in Remaining time
Rest 2 min
*Each set rotate order of each gymnastics movement – Set 2 = HS Walk/HRPU/HSPU, Set 3 = HRPU/HSPU/HS Walk
Scaled:
Every 10 min x 3 sets:
8 min AMRAP:
15 strict press @60% 1rm
20 shoulder taps from pike position
30 Hand Release Push Ups on knees
AMRAP Row Calories in Remaining time
Rest 2 min
*Each set rotate order of each gymnastics movement as above
Metcon (No Measure)
EMOM 8 min:
1- 45 sec Bar Facing Burpees
2- 30 sec Box Jumps – 24″/20″ – Forward Facing
3- 45 sec Burpees – 6″ reach to target overhead
4- 30 sec Lateral Box Jump Overs – 24/20″