April 28,2020

United Performance - CrossFit

Metcon (2 Rounds for reps)

3 sets of each movement on the 90 seconds:

A1. Seated Straddle DB Press: AMRAP/side, alternating arms in 45 seconds

A2. Feet Anchored Janda Sit-Ups: AMRAP in 45 seconds

**One movement every 90 seconds, not both in 90 seconds

Part 2 - Double Met-Con:

10 min AMRAP:

Row 10/8 Cal

12 DB Suitcase Lunges - 50/35# per hand

Row 10/8 Cal

36 DU’s

Rest 2 min

10 min AMRAP:

Row 10/8 Cal

12 DB Renegade Rows - 50/35# per hand

Row 10/8 Cal

36 DU’s

DB/KB

3 sets of each movement on the 90 seconds:

A1. Seated Straddle DB Press: AMRAP/side, alternating arms in 45 seconds

A2. Feet Anchored Janda Sit-Ups: AMRAP in 45 seconds

**One movement every 90 seconds, not both in 90 seconds

Part 2 - Double Met-Con:

10 min AMRAP:

Row 10/8 Cal, Bike 10/8 Calories, 150ft Shuttle Run, or 30 Mountain Climbers

12 DB Suitcase Lunges - 50/35# per hand

Row 10/8 Cal, Bike 10/8 Calories, 150ft Shuttle Run, or 30 Mountain Climbers

36 DU’s

Rest 2 min

10 min AMRAP:

Row 10/8 Cal, Bike 10/8 Calories, 150ft Shuttle Run, or 30 Mountain Climbers

12 DB Renegade Rows - 50/35# per hand

Row 10/8 Cal, Bike 10/8 Calories, 150ft Shuttle Run, or 30 Mountain Climbers

36 DU’s