August 29,2022

United Performance Fitness and Training Center - CrossFit

Back Squat

Every 3 min x 3 sets

4 reps w/ 1 sec pause in bottom of each rep

*Target is 90-100% of heaviest 5 last week for all sets

Metcon (AMRAP - Reps)

Hinge Compress:

9 min AMRAP:

3,6,9,12, etc…

Deadlifts - 185/115#

Knees to Elbow

Part 3 - Optional Cool-Down:

Band Assisted Side to Side Cossack Squats: 5 reps/side x 5 sets