June 16,2022

United Performance Fitness and Training Center - CrossFit

Metcon (Weight)

Pull-Up Super Set:

3 sets:

A1. Strict Weighted Ring Pull-Ups: 3 reps

A2. Strict Band Assisted Supinated Pull-Ups: 6-10 reps, aim for unbroken

Rest 2 min b/t sets; no rest b/t movements

Metcon (Calories)

Long Machines:

30 sets:

Working 40 sec on/20 sec off

Every 10 sets, rest 1 min & rotation machines

*Total calories is score.

Choice machines:

Bike Erg

Echo Bike

Ski Erg