November 26,2019

United Performance - CrossFit

Metcon (No Measure)

3 sets:

Bar Hanging Arch Body Hold + Hollow Body Hold: 5 sec in each position x 2 cycles

Rest as needed

Snap to Hollow + Snap to Transition (sit-up): 2-4 complexes of each

Rest as needed

+

Bar MU Progressive Sequence:

EMOM x 8-12:

Min 1: Walking Jump to Bar

Min 2: Walking Jump to Bar + Arm Pull-Down

Min 3: Walking Jump to Bar + Arm Pull-Down + Knee Drive

Min 4: Bar Muscle Up Attempts

*For Those Proficient w/ Bar Muscle Ups:

EMOM x 8-12:

Min 1: 2-4 Bar Muscle Ups

Min 2: 8-12 Hand Release Push-Ups + 2-4 Bar Muscle Ups

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP:

8 TTB

9 Burpees Overhead Clap

10 Box Jump Overs 24/20″

11 Wallball 20/14