January 13,2022

United Performance Fitness and Training Center - CrossFit

Metcon (AMRAP - Rounds and Reps)

Core/Grip Strength:

A. 8 min AMRAP:

30 sec L-Sit Hold on Plates - High enough for feet to be 6″ off floor

30 sec Supinated Passive Hang on Bar

Metcon (3 Rounds for reps)

Machines:

0-6 min:

Row 50/40 Calories

AMRAP Echo Bike Calories in Remaining Time

…into

6-12 min:

Echo Bike 50/40 Calories

AMRAP Row Calories in Remaining Time

…into

12-18 min:

EMOM x 6:

Min 1: 10 sec Max Cal Row

Min 2: 10 sec Max Cal Echo Bike

*3 scores, total calories for each segment

Cool-Down:

5 min Frog Stretch - Nasal Breathing Only

5 min Wall Piriformis Stretch - 2.5 min/side