June 15,2021

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

10 “Belly-to-bar” press every 90 sec x 3 sets

*Working lat/pulling strength in transition

https://youtu.be/H4jRAP8vNbk?list=UUCDN1sR31E6uSu6TJvaTijQ

B. Building Kip Swings: 6 reps every 90 sec x 3 sets

*Building in magnitude each rep - working tight body line, toes pointed, building to hips high to bar by the last 2 reps as high magnitude kip swings

C. EMOM x 6:

Advanced do 1-3 Bar Muscle Ups

Beginner/Intermediate do 2-4 High CTB Pull-Ups, Pulling as high as possible working power from hips and control w/ the kip

Metcon (AMRAP - Reps)

Rowing & Burpees:

For Max Reps:

5 min Row - Calories

4 min AMRAP Burpees Over Rower

3 min Row - Calories

2 min AMRAP Burpees Over Rower

1 min Row - Calories