March 17,2021

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

5 minutes Pistol Progressive Warm-Up

2 sets:

Feet together squats - 10 reps

Rolling Deck Squats w/ Plate for counter balance if needed - 5 reps

Heel Hooked Squat: 5 reps/side

Standing Straight Leg Iso Hold: 10 sec/side

Single Leg Rolling Deck Squat: 3 reps/side - Down on one leg, stand on both legs

+

B. Pistols: 6-10 reps/side x 3 sets on the 2 minutes - Using plate for counter balance, sitting ot band, various setups/options for practice

Metcon (Time)

Pyramid Chipper:

For time:

Row 20/16 Calories

16 Thrusters - 95/65#

12 Burpee Box Jump Overs - 24/20″

16 Thrusters - 95/65#

Row 20/16 Calories