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″