November 19,2019

United Performance - CrossFit

Warm-up (No Measure)

3 sets:

Parallette Tuck to L Extensions: 3-6 reps -

Rest 1 min

Floor Tuck to Pike Presses: 3-6 reps

Rest 1 min

+

EMOM x 12:

Min 1: 5-8 Arch to Hollow Swings w/ feet together

Min 2: 5-8 Arch to Knee Tuck Swings

Min 3: 5-8 Kipping TTB w/ Knee Bend (lean back & watch feet hit bar), legs straight in extension

Min 4: 5-8 Kipping TTB w/ Legs As Straight As Possible & Neutral Gaze, still focus on feet together in arch

Metcon (AMRAP - Rounds and Reps)

30 sec On/ 30 sec Off for 24 minutes:

4 Double DB Hang Power C/J - 50#/35#/hand

6 CTB Pull-Ups

24 Double Unders

*Stop & Pick up where you left off each round. IE if 30 seconds ends at 16 double unders. Start back at 16 Double unders next set.