February 17,2022

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Grip/Core Strength Circuit:

A. EMOM x 10:

Min 1: 25ft Heavy SA Farmer Carry/side

Min 2: 12-15 Janda Sit-Ups – at controlled tempo, aiming for all reps to take about 30-40 seconds to complete.

Metcon (Calories)

Part 2 – Tempo Bike Erg:

30 min Clock

3 min – Dampe 1-3 – Light effort/warm-up focus

2 min – Seated, Damper 4-6 – Moderate effort

1 min – Damper 8-10, standing – High effort

*6 min

2 min – Damper 1-3 – Light effort/Recovery focus

2 min – Seated, Damper 4-6 – Moderate effort

1 min – Damper 8-10, standing – High effort

*5 min

1 min – Damper 1-3 – Light effort/Recovery focus

2 min – Seated, Damper 4-6 – Moderate effort

1 min – Damper 8-10, standing – High effort

*4 min

3 min – Damper 1-3 – Light effort/Recovery focus

2 min – Seated, Damper 4-6 – Moderate effort

1 min – Damper 8-10, standing – High effort

*6 min

2 min – Damper 1-3 – Light effort/Recovery focus

2 min – Seated, Damper 4-6 – Moderate effort

1 min – Damper 8-10, standing – High effort

*5 min

1 min – Seated, Damper 4-6 – Moderate effort

1 min – Damper 8-10, standing – High effort

2 min – Damper 1-3 – Light effort/Cool-Down focus

*4 min