March 30,2022

United Performance Fitness and Training Center - CrossFit

Sumo Deadlift (7,7,7; rest 2 min - tough but technical weight )

Metcon (Time)

Lunge/HSPU:

For time:

40 In Place DB Lunges - 50/35#, single DB, Held Suitcase

20 HSPU’s

30 In Place DB Lunges - 50/35#, single DB, held front rack

15 HSPU’s

20 In Place DB Lunges - 50/35#, single DB, held overhead

10 HSPU’s

*15 min Cap

Part 3 - Cool-Down:

Single Arm Bear to Bridge Complexes: Accumulate 30 reps/side - slow & controlled for quality

Metcon (No Measure)

Scaled:

For time:

40 In Place DB Lunges - 35/25#, single DB, Held Suitcase

7 Wall Walks / 30 HR Push-Ups

30 In Place DB Lunges - 35/25#, single DB, held front rack

14 Kip HSPU’s / 20 HR Push-Ups

20 In Place DB Lunges - 35/25#, single DB, held overhead

42 Sec HS Hold On Wall / 10 HR Push-Ups

*15 min Cap