December 3,2019

United Performance - CrossFit

Warm-up (No Measure)

Coaches Choice

Metcon (No Measure)

EMOM x 2-3 sets:

1. Back to wall HS Hold: 20-30 sec

2. Bottom of HS Hold: 15-20 sec (working strong “tripod” position on head)

3. Back on Floor HSPU Leg Drives: 3-6 reps, working timing & technique of tucking legs and driving with hips

4. Bottom of HSPU Leg Drives: 3-6 reps working balance, positions

OR

*4. 6-10 Kip HSPU’s working strong hip drive and strong lockout position

**For those with adequate technique/skill:

Min 1: 20 sec AMRAP: Kip HSPU’s working smooth breathing/timing

Min 2: 20 sec AMRAP: Kip HSPU’s @ 3″ depth on plates

Min 3: 20 sec AMRAP: Kip HSPU’s @ 6″ depth on plates

x 4 sets

Metcon (3 Rounds for reps)

3 sets for max reps:

1 min AMRAP: Strict HSPU’s

1 min AMRAP: Strict Pull-Ups

1 min AMRAP: Ring Rows

1 min AMRAP: Parallette Push-Ups

AB, Bike Erg, Row, or Ski for 4 minutes at an easy/recovery pace (only between sets)