August 2, 2022

United Performance Fitness and Training Center - CrossFit

Metcon (AMRAP - Rounds and Reps)

Broken DB AMRAP:

4 min AMRAP:

10 Suitcase Reverse Lunges - 50/35# DB (5 side)

50ft SA DB OH Carry/side

10 SA DB S2O (5/side)

Rest 2 min

x 3 sets, 18 min clock.

*Every time you drop DB, do 10 Sit-Ups. Pickup where you left off each set.

Part 2 - Cool-Down:

3 sets:

10 forward wrist rocks (fingers away from knees)

10 reverse wrist rocks (fingers toward knees)

10 lateral wrist rocks (fingers turned out)

10 palm rocks (fingers in, back of palms down)

30 sec Supinated Passive hang on bar