April 7,2022

United Performance Fitness and Training Center – CrossFit

Metcon (Calories)

Jump Rope Drills:

A. EMOM x 8:

1 – 30 sec Penguin Hops (no rope, working bounding & hand timing tapping thighs)

2 – 30 sec Single Unders

3 – 30 sec Speed Steps

4 – 30 sec Backward or Rotating Single Unders

*Stand between boxes to focus on controlling hand/shoulder position during bound.

Part 2 – Partner Up!:

For max calories w/ a partner:

*20 min Clock:

3 min Bike Erg

3 min Row

3 min Ski

Rest 1 min

2 min Bike Erg

2 min Row

2 min Ski

Rest 1 min

1 min Bike Erg

1 min Row

1 min Ski

Part 3 – Cool-Down:

Diagonal Stretch: Accumulate 3 min/side w/ focus on stretch in upper back + balance/opening anterior/Front of hip