September 1,2022

United Performance Fitness and Training Center - CrossFit

Metcon (AMRAP - Reps)

Jump Rope Skill:

A) Double-Under Timing Drill 1 x 120 Seconds. https://youtu.be/BB1npTUTQ70

B) 1-1-2 Drill 3 x 10. https://youtu.be/mvbK2d3wB-Q

Part 2 - Building Sets:

Every 4 min x 5 sets:

Run 200m

AMRAP Abmat Sit-Ups until 3 min mark

*Every set add 50m to run.

Part 3 - Optional Cool-Down:

EMOM x 8-10:

Min 1: 20 sec AMRAP/side Knee Over Toe Calf Raises @ 2020 Tempo, lean into wall for support

Min 2: 30 sec AMRAP Back to Wall Tibialis Raises