July 5,2022

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

Inverted Skill:

A. Back to Wall Tripod Hold Leg Tucks: 10-20 sec AMRAP; rest 20-40 sec x 3 sets

B. Back to Wall HS Hold w/ Palm Lifts: 10-20 sec AMRAP; rest 20-40 sec x 3 sets

C. Hand Stand Kick-Ups w/ Spot: 5-10 Attempts

*Same focus on pressing fingers into floor, point toes when you kick up, partner grabs leading/kicking leg to control body line.

*This week practice pirouette down, turning hand and allowing body to cartwheel down from side.

Metcon (Time)

HSPU/Core/Lunge:

3 Rounds for time:

15 Kip HSPU’s

30 DB Feet Anchored Sit-Ups

50ft DB Suitcase Walking Lunges - 50/35# per hand

*12 min Cap

Part 3 - Cool-Down:

3 sets:

10 forward wrist rocks (fingers away from knees)

10 reverse wrist rocks (fingers toward knees)

10 lateral wrist rocks (fingers turned out)

10 palm rocks (fingers in, back of palms down)

30 sec Passive hang on bar