September 30,2020

United Performance Fitness and Training Center - CrossFit

Metcon (Time)

A. EMOM x 6:

Min 1: Prone Body Tighteners: 10 sec on/20 sec off

Min 2: 30 sec AMRAP Arch Body Rocks

B. 6 min HS Kick-Ups + 1/4 Pirouette/Carwheel Down - Focus on Arms locked/set overhead, pointed toes, press fingers through floor, gaze between hands.

Option 2 - Feet on Box Pike Position Single Leg Lifts - Working balance/body position

Part 2 - Deceiving:

For time w/ Partner:

Row 2K, switching every 400m

30 DB Devil Press - 50/35# per hand, switch any time

…into

Bike Erg 4k, switching every 800m

300 DU’s, switch any time

…into

Ski 2k, switching every 400m

30 Burpee Box Jump Overs - 24/20″, switch any time