April 19,2022

United Performance Fitness and Training Center - CrossFit

Metcon (Time)

S2O/Sit-Up/Pull-Up:

3 Rounds for time:

30 S2O - 75/55#

30 Abmat Sit-Ups

10 Bar Muscle Ups / 20 CTB Pull-Ups

*15 min Cap

Part 2 - Pulling Strength:

3 sets:

A1. Single Arm Ring Row w/ Thoracic Rotation: 6-8 reps/side

Rest 1 min

A2. Seated On Floor Banded Wide Grip Rows: 10-12 reps

Rest 1-2 min

Part 3 - Cool-Down:

GHD Side Plank Hold: 30-45 sec/side x 4 sets