August 26,2021

United Performance Fitness and Training Center - CrossFit

Metcon (Time)

Midline Prep:

A. EMOM x 8:

Min 1: 15 GHD Hip Extensions + 20 sec Hold at Top of Final Rep

Min 2: Side Plank Arch Ups on Elbow - 20 sec/side

Part 2 - Long & Core:

For time:

Run 800m

50 Sit-Ups

Row 800m (650m)

50 Tuck-Ups

Row 800m (650m)

50 V-Ups

Run 800m

*25 min cap