December 23,2020

United Performance Fitness and Training Center - CrossFit

Metcon (Weight)

A. DB Suitcase ATG Split Squats: 8 reps/side x 3 sets; rest 2 min - Front Foot Elevated

B. Cossack Squat: 5 reps/side - slow & controlled x 5 sets; rest 1 min - use assistance as needed

Metcon (Time)

3 Rounds for time w/ Partner:

Ski Erg 1k / 700m

Bike Erg 2k / 1600m

*Switch any time you like, partner holds sandbag in bearhug.