January 27,2022

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

Midline Strength:

A. EMOM x 9:

Min 1: 40 sec Hollow Tuck Rocks

Min 2: 5-8 Seated Pike Leg Lifts Over KB/side

Min 3: 20 sec AMRAP Feet Elevated Side Plank on Hands/side

Metcon (Calories)

Bike Erg:

For Max Calories:

8 sets:

30 sec Standing on Damper 10, Low RPM/High Effort

60 sec Seated on Damper 5-6

90 sec Seated Damper 1-2, try to stay above 75-80 RPM

*24 min total