March 18,2022

United Performance Fitness and Training Center - CrossFit

Back Squat (@ 21X1: 10,8,6; rest 2 min b/t sets )

Controlled tempo, increase weight each set

Metcon (AMRAP - Reps)

For Max Reps:

3 sets:

Min 1: Rope Climbs

Min 2: Abmat Sit-Ups

Min 3: TTB

Min 4: Double Unders

Min 5: Rest

Part 3 - Cool-Down:

3 sets for shoulder care:

Banded External Rotation Walkout 5 reps w/ 5 sec hold at end range of each rep

50ft SA Bottoms Up KB 90/90 Carry/side

Rest 30 sec b/t each