September 18,2019

United Performance – CrossFit

Metcon (No Measure)

Coaches choice

Metcon (AMRAP – Reps)

Kipping TTB Drills:

2 sets of:

10 Kip Swings Explaining Long Hollow/Arch Body Positions w/ toes pointed

5-7 TTB Tuck Up/L- Lowering Stretch

8-10 V-Ups w/ PVC in Hands

*Coaches, create stations & rotate class through each drill every 90-120 sec.

+

8 min AMRAP:

Toes to Bar

*If you complete 100 reps within the 8 minutes, stop & record your time.

Thruster (3,2,1 rest 2 min build each set )

Metcon (1 Rounds for weight)

3 sets:

B1. Front squat 10 reps @ 50-60% 1RM working good positions & speed X3

B2. Deadlift 3X3- tough weight but keep it technical

Rest 2 min b/t each exercise