April 17,2020

United Performance - CrossFit

Metcon (Time)

Pressing Follow Along Warm-Up - https://www.youtube.com/watch?v=u4qzb2I8U7k

Part 1 - Hip Strength:

3 sets:

A1. SL Superman Extending Object Overhead: 6-8 reps/side

Rest 30 sec

A2. Quadruped Fire Hydrants: 30 sec AMRAP/side

Rest 30 sec

A3. Side Plank Clamshells + Hip Extension: 30 sec AMRAP/side

Rest 1 min

Part 2 - Strictly Business:

For time:

21-15-9

HSPU’s

Dips

Pull-Ups

*15 min Cap

Part 3 - Cool Down:

Find an object & perform 5 turkish get ups/side w/ 3 sec pause in each position.

Barbell

Part 1 - Hip Strength:

3 sets:

A1. SL Superman Extending Object Overhead: 6-8 reps/side

Rest 30 sec

A2. Quadruped Fire Hydrants: 30 sec AMRAP/side

Rest 30 sec

A3. Side Plank Clamshells + Hip Extension: 30 sec AMRAP/side

Rest 1 min

Part 2 - Elizabeth & Then Some:

For time:

21-15-9

Squat Cleans - 135/95#

Ring Dips

CTB Pull-Ups

*15 min Cap

Part 3 - Cool Down:

Perform 5 turkish get ups/side w/ 3 sec pause in each position with a barbell.