December 2,2021

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

15 min AMRAP for quality:

8 Tall Kneeling KB Halo’s/direction

8 SA Split Stance SA Russian KB Swings/side

8 Single Leg Hip Thrusts/side

8 Split Hover Stance Banded Pallof Press/side

Rest 30 sec b/t each movement

Part 2 - Sustain:

30 minutes on choice machine:

Bike/Row/Ski for 5 minutes at 85% effort / “Fun hard” pace

Bike/Row/Ski for 5 minutes at Nasal Breathing Only Pace

x 3 sets of each

*Goal is to recovery breathing to normal during the 5 minutes nasal, and repeat the same output/intensity for the 5 minutes at 85%.