August 5,2021

United Performance Fitness and Training Center - CrossFit

Metcon (Weight)

A. Split Stance DB Strict Press: 5 reps/side - Switch front leg after 5 reps

+

B. Split Jerk w/ 2 sec pause in dip: 1 rep x 8 sets; rest 60-90 sec b/t reps - 80-85%+

Metcon (Distance)

Long Breathe Work:

30 min Endurance Work on choice Machine:

2 min @ moderate/sustainable effort

1 min Nasal Breathing Only Pace (fast as you can ride w/out breathing through mouth

x 10 sets