April 16,2021

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

CTB Positions:

A. 3 Skills w/ Coach Instruction:

Skill 1 - Arch to Hollow Swings - Serving as shoulder/upper back warm-up and body positions

Skill 2 - Single Leg on Box Support Kipping/Butterfly Pattern Drill

Skill 3 - Chin Over Bar/Chest to Bar Iso Hold: 10-20 sec x 2-4 sets in remaining time

*Advanced Perform: 30 Bar Muscle Ups for time - *5 min Cap

Metcon (Time)

Row & CTB:

For time:

Row 90/72 Calories

45 CTB Pull-Ups

*Partition the reps in any order.