July 1,2021

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

Shoulder/Scap Strength:

EMOM x 9:

Min 1: Seated Elbow on Knee DB/Plate External Rotations - 8-10 reps/side - slow & controlled/light load

Min 2: Banded Pull-Aparts: 12 reps in front + 12 reps Overhead

Min 3: 50ft SA Bottoms Up KB Carry/side

Metcon (Time)

Row/Burpee:

For time:

100/80 Cal Row

50 Burpees Over Rower

100/80 Cal Row