December 23,2021

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Plyo & Bounding:

3 sets of each station:

Station 1 – 30 sec AMRAP – Lateral Hops Over DB or PVC

Station 2 – Depth Drop to Broad Jump w/ SL Landing – 1 rep/side

Station 3 – 3 Seated Box Jumps – working strong/powerful hip extension, step down after each rep

*Each station about 30 sec w/ 60 sec rest/rotation

Metcon (Distance)

Mixed Up Intervals:

On a 30 minute Clock:

Min 0-4: Bike @ warm-up/conversation pace

Min 4-8: Bike Erg @ moderate pace

Min 8-11: Bike @ high effort

Min 11-12 – Bike @ moderate effort

Min 12-16 – Bike @ recovery pace, sitting tall, hands off handles

Min 16-20 – Bike @ moderate pace

Min 20-23 – Bike @ high effort

Min 23-24 – Bike @ Max effort

Min 24-26 – Bike @ moderate effort

Min 26-30 Bike @ cool-down/conversation pace