March 23,2020

United Performance - CrossFit

Metcon (Time)

Warm-Up:

Lunging Follow Along Prep: https://www.youtube.com/watch?v=B_2DDn8NREo

Part 1 - Gymnastics & Core:

EMOM x 9:

Min 1: 8-10 SL Glute Bridges per leg

Min 2: 8-10 Side Plank Arch-ups/side

Min 3: 20-30 Sec Hollow Body Rocks

Part 2 - Chip Away:

For time:

100 Burpees

On the even minute, perform 8 Jump Switch Lunges

On the odd minute, perform 8 Feet Anchored Sit-Ups

*16 minute time cap

*Sit-ups standards - hands touch overhead w/ shoulder blades flat on ground, hands touch feet at top of rep w/ knee inside arms.

Barbell:

Even min: 8 Front Squats

ODD: 8 Feet Anchored Sit-ups

Part 3 - Cool-Down:

5 min Walk

3 minutes Couch Stretch per leg