April 21,2022

United Performance Fitness and Training Center - CrossFit

Metcon (Time)

Goin Long:

Every 5 min x 5 sets:

Choice of:

Run 800m

Bike Erg 2k/1.6k

Row 1k/800m

Ski 1k/800m

Part 2 - Core:

EMOM x 12:

Min 1 - 30 sec AMRAP Bicycle Crunches

Min 2: 30 sec AMRAP Mountain Climbers

Min 3: 30 sec AMRAP Flutter Kicks

Min 4: 30 sec AMRAP Lateral Crunches