March 25,2020

United Performance - CrossFit

Metcon (AMRAP - Reps)

min General Warm-Up - https://www.youtube.com/watch?v=2MeFs5dMURA&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=13

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Squatting Follow Along: https://www.youtube.com/watch?v=iLs2Y2NyTb0&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=2

Part 1 - “Tabata Plus”:

For max reps working 20 sec on/ 10 sec rest x 8 sets of each:

Air Squats - Resting in the bottom

Push-Ups - Resting at the top

Weighted Swing - Holding Loaded Object

Mountain Climbers

Rest 1 min b/t movements

** DB or KB

DB or KB Swings

** Barbell

Hang Power Clean 75/55

Part 2 - Upper Body Pulling:

A. Pulling/Body Row Variation: 8-12 tough reps x 3-5 sets; rest 1-2 min

Notes:

For Tabata, complete all 8 sets of each movement before moving on to next.

A. Find some form of upper body pulling variation. Bar/broom stick on chairs, straps hanging, etc.