February 17,2022

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

Grip/Core Strength Circuit:

A. EMOM x 10:

Min 1: 25ft Heavy SA Farmer Carry/side

Min 2: 12-15 Janda Sit-Ups - at controlled tempo, aiming for all reps to take about 30-40 seconds to complete.

Metcon (Calories)

Part 2 - Tempo Bike Erg:

30 min Clock

3 min - Dampe 1-3 - Light effort/warm-up focus

2 min - Seated, Damper 4-6 - Moderate effort

1 min - Damper 8-10, standing - High effort

*6 min

2 min - Damper 1-3 - Light effort/Recovery focus

2 min - Seated, Damper 4-6 - Moderate effort

1 min - Damper 8-10, standing - High effort

*5 min

1 min - Damper 1-3 - Light effort/Recovery focus

2 min - Seated, Damper 4-6 - Moderate effort

1 min - Damper 8-10, standing - High effort

*4 min

3 min - Damper 1-3 - Light effort/Recovery focus

2 min - Seated, Damper 4-6 - Moderate effort

1 min - Damper 8-10, standing - High effort

*6 min

2 min - Damper 1-3 - Light effort/Recovery focus

2 min - Seated, Damper 4-6 - Moderate effort

1 min - Damper 8-10, standing - High effort

*5 min

1 min - Seated, Damper 4-6 - Moderate effort

1 min - Damper 8-10, standing - High effort

2 min - Damper 1-3 - Light effort/Cool-Down focus

*4 min