October 29,2020

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

A. 5 min Shoulder/Scapular Warm-Up - Shoulder circles/arm swings, scap pull-ups, push-ups,etc.

B. 10 min General Kipping/Body Position Instruction - explanation of hollow/arch body, grip, generating power from lower body, etc.

C. Low Bar/Feet Assisted Kipping Pull-Ups: 5-7 reps x 3-4 sets

Metcon (Time)

3 Rounds for time:

Run 400m

20 Burpees - Jump & Clap

Row 500/400m

Rest 1 min b/t sets, score is slowest round.

*24 min cap