12
Jan
January 13,2022
United Performance Fitness and Training Center – CrossFit
Metcon (AMRAP – Rounds and Reps)
Core/Grip Strength:
A. 8 min AMRAP:
30 sec L-Sit Hold on Plates – High enough for feet to be 6″ off floor
30 sec Supinated Passive Hang on Bar
Metcon (3 Rounds for reps)
Machines:
0-6 min:
Row 50/40 Calories
AMRAP Echo Bike Calories in Remaining Time
…into
6-12 min:
Echo Bike 50/40 Calories
AMRAP Row Calories in Remaining Time
…into
12-18 min:
EMOM x 6:
Min 1: 10 sec Max Cal Row
Min 2: 10 sec Max Cal Echo Bike
*3 scores, total calories for each segment
Cool-Down:
5 min Frog Stretch – Nasal Breathing Only
5 min Wall Piriformis Stretch – 2.5 min/side