April 5,2021

United Performance Fitness and Training Center - CrossFit

Metcon (Weight)

A. Shoulders Elevated BB Hip Thrusts: 5,5,5,20; New set on the 2 minutes

*Build to a heavy/ strong 5 reps w/ 1 sec pause at the top, then drop & do a hard set of 20 reps w/ full ROM

Metcon (AMRAP - Reps)

Odd Strength:

2 sets x 60 sec AMRAP for Max Reps/Times @ each station:

Station 1 - DB Commando Rows - 50/35# per hand (1 Push then 1 Row per arm = 1 rep)

Station 2 - DB Box Step Overs - 50/35# DB Held Any How

Station 3 - GHD Hip Extensions

Station 4 - Beaded Rope Double Unders

Station 5 - Sandbag Over Shoulder - 150/100#

Station 6 - Max Cal Ski Erg

*30 sec Rest/Transition b/t each Station