July 8,2021

United Performance Fitness and Training Center - CrossFit

Metcon (Calories)

Shoulder/Scap Strength 2:

3 sets of each:

A1: Table Top Shoulder Extensions: 8-10 strong squeeze driving hips to ceiling

A2: Supine Banded Scapular Release: 8-10 reps w/ elbows banded

A3: 4-5 SA KB Windmills/side

Rest as needed b/t each for quality

Table Top Shoulder Extensions - https://www.youtube.com/watch?v=UILcmwf1XUo

Banded Scap Release - https://www.instagram.com/p/CO8-XEDnzL8/

Part 2 - Hello Hello Hello Bike:

0-10 min

8 min Echo Bike for Calories @ 80-85% Effort

Rest 2 min

10-20 min:

4 sets:

Echo Bike 90 sec @ slightly faster pace than 8 min effort

Rest 30 sec

Rest 2 min

20-30 min:

10 sets:

Echo Bike 30 sec @ faster pace then 90 sec effort

Rest 30 sec