October 26,2020

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

EMOM x 6:

Min 1: 30 sec Pike Position SL Leg Lifts - Alternating Legs - Advanced, go to double leg switch overhead

Min 2: 30 sec Free HS Partner Hold/Spot or Wall Facing HS Hold

B. Parallette/Box Shoot Throughs: 5 reps w/ 2 sec hold in each position x 4 sets; On the 2 minutes

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP:

3 Strict Press @ 60% 1RM Strict Press

8 BB Back Rack Reverse Lunges - same load

12 Hand Release Push-Ups