1
Jan
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