August 18,2022

United Performance Fitness and Training Center - CrossFit

Metcon (Time)

Jump Rope Skill:

A. Bounding 180 degrees without rope, supinated PVC hold at hips - focus is working bounding control and comfort jumping w/ hands at sides/near hips

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B. 5 min Practicing - 4 Footwork Patterns

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C. 360 Degree Single-Unders: 4 revolutions/side x 2 sets

Part 2 - Running Test:

For time:

Run 3000m

*20 min cap, aiming to get everyone in to finish.

Part 3 - Optional Cool-Down:

EMOM x 6-8:

Min 1: 30 sec AMRAP Upright Supported Calf Raises @ 2020 Tempo, toes on plates for extra range of motion.

Min 2: 30 sec AMRAP Back to Wall Tibialis Raises