January 2,2020

United Performance – CrossFit

Warm-up (No Measure)

3 sets:

30 sec AMRAP: Abmat Sit-Ups w/ Feet Anchored, hands on temples

Rest 30 sec

30 sec AMRAP: Hollow Body Flutter Kicks

Rest 30 sec

30 sec AMRAP: Tuck-Ups

Rest 1 min

Metcon (Calories)

On a 30 minute Clock:

Bike Erg 4 min @ warm-up/conversation pace – Damper 1-3

…into 3 sets of

Bike 2 min @ moderate pace – Damper 6-8

Bike 2 min @ high effort – Damper 4-6

Bike 2 min @ easy/recovery pace – Damper 1-3

…into 4 sets of

Bike 30 sec for max calories – Damper 7+ While Standing

Bike 30 sec @ easy/recovery pace – Damper 1-3

…into

Bike 4 min @ cool-down/conversation pace, Damper 1-3