December 7,2021

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

Inverted Skill 3:

A1. Lunge Kick-Ups to Wall; 7 reps for quality x 2 sets

https://youtu.be/HMkVpo6DkI8?list=TLGG1VfD3ox82BsyNjA5MjAyMQ

A2. Handstand Leg Lifts from Box; 6 reps/leg x 2 sets, rest as needed

https://youtu.be/8OKZCBVpxzo?list=TLGGXtt7IzHwVggyNjA5MjAyMQ

B. Wall Walk Into Wall Facing Handstand Hold; 1 rep x 10-40 sec hold x 5 sets, rest as needed

**build in total duration from two weeks ago**

https://youtu.be/mzwqZ1CBl0c?list=TLGG7uRDACcm2RMyNjA5MjAyMQ

OR

B. Handstand Walk; 30 sec on/30 sec off x 5 min

-accumulate max distance HS walk for quality

Metcon (AMRAP - Reps)

Super Nicole:

20 min AMRAP:

AMRAP UB Strict Pull-Ups

Run 400m

AMRAP UB CTB Pull-Ups

Run 400m

AMSAP Chin Over Bar Hold

Run 400m