July 16,2020

United Performance Fitness and Training Center - CrossFit

Metcon (Distance)

United De Cyclical Volume 3:

On a 30 minute Clock:

Min 0-3 - Bike Erg @ warm-up/conversation pace - Damper 1-3

Min 3-5 - Bike Erg @ hard effort - Damper 4-6

Min 5-8 - Bike Erg @ moderate effort - Damper 6-8

Min 8-10 - Bike Erg @ recovery pace - Damper 1-3

Min 10-13 - Bike Erg @ hard effort - Damper 4-6

Min 13-17 - Bike Erg @ moderate effort - Damper 6-8

Min 17-20 - Bike Erg @ recovery pace - Damper 1-3

Min 20-28 -

EMOM x 8:

Bike Erg 30 sec @ Hard Effort - Damper 8+

Bike Erg 30 sec @ Easy Pace

Min 28-30 - Bike Erg @ recovery pace - Damper 1-3

Part 2 - Spine Love:

For Quality:

A. 90/90 Thread The Needle Thoracic Rotations: 15 reps/side

B. Standing Unloaded Jefferson Curls: 15 reps, very slow & controlled

C. Table Top Shoulder Extensions: 15 reps, very slow & controlled