June 15,2022

United Performance Fitness and Training Center - CrossFit

Metcon (Time)

Gymnastics:

A. Feet on Box Pike HSPU’s: 6-12 reps every 2 min x 3 sets; rest 2 min - focus on lowering to tripod w/ control

+

B. EMOM x 9:

Min 1: 30 sec Shoulder Extension Plank Hold (reverse plank)

Min 2: 30 sec Hand Release Push-Ups

Min 3: 30 sec Single Arm Bear To Bridge Complex - alternating sides, aiming for long reach overhead

Part 2 - “Benching Nancy”:

3 Rounds for time:

Run 400m

15 Bench Press - 135/95#

*15 min Cap

Part 3 - Shoulder Health:

C. Standing PVC Passthroughs: 3 slow controlled reps normal and eagle grip x 3 sets; rest as needed