September 6,2022

United Performance Fitness and Training Center - CrossFit

Metcon (AMRAP - Reps)

Handstand Skill:

Beginner:

EMOM x 10-12:

Min 1: 1-2 Wall walks w/ 2s hold at highest position

Min 2: 8 Behind the neck strict press w/ 2s hold OH

Intermediate:

EMOM x 10-12:

Min 1: 10-20s wall facing HS hold

Min 2: 12 Alternating Top to top DB strict press (6/side)

Advanced:

EMOM x 10-12:

Min 1: 20-30s hands under shoulders Free HS hold - w/ Spotter if needed

Evens: 6-8 alternating inverted wall heel taps

Part 2 - Different EMOM:

EMOM x 16:

Min 1: 30 sec AMRAP - Box Jumps - 24/20″

Min 2: 30 sec AMRAP - Shuttle Runs

Min 3: 30 sec AMRAP - Abmat Sit-Ups

Min 4: 30 sec AMRAP - SA DB PS - 50/35#, alternating hands

*Each set completed add 10 seconds. 30 sec; 40 sec; 50 sec; 60 sec