October 22,2020

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

3 sets of each:

Option 1 - Mobility: Feet on Wall Thoracic Extensions w/ light plate/PVC - 10-15 reps

Option 2 - Stability: Tall Kneeling Double KB OH Iso Hold - 45 sec

+

B. 10 min OHS Coaches Instruction - Nothing heavy, just working on positions and setup with the barbell.

Metcon (Calories)

For 24 minutes:

On the 3 minutes -

Set 1 - 2 min A/B Calories

Set 2 - 2 min AMRAP:

5 Ring Rows

10 Push-Ups

15 Air Squats

*Alternate sets, pick up where you left off each set & keep a running total of rounds on the AMRAP.

*2 scores - total calories & total rounds in AMRAP.

Metcon (AMRAP - Rounds and Reps)

Enter Ring Rows, Push ups, Squats rounds and reps