July 16,2020
United Performance Fitness and Training Center – CrossFit
Metcon (Distance)
United De Cyclical Volume 3:
On a 30 minute Clock:
Min 0-3 – Bike Erg @ warm-up/conversation pace – Damper 1-3
Min 3-5 – Bike Erg @ hard effort – Damper 4-6
Min 5-8 – Bike Erg @ moderate effort – Damper 6-8
Min 8-10 – Bike Erg @ recovery pace – Damper 1-3
Min 10-13 – Bike Erg @ hard effort – Damper 4-6
Min 13-17 – Bike Erg @ moderate effort – Damper 6-8
Min 17-20 – Bike Erg @ recovery pace – Damper 1-3
Min 20-28 –
EMOM x 8:
Bike Erg 30 sec @ Hard Effort – Damper 8+
Bike Erg 30 sec @ Easy Pace
Min 28-30 – Bike Erg @ recovery pace – Damper 1-3
Part 2 – Spine Love:
For Quality:
A. 90/90 Thread The Needle Thoracic Rotations: 15 reps/side
B. Standing Unloaded Jefferson Curls: 15 reps, very slow & controlled
C. Table Top Shoulder Extensions: 15 reps, very slow & controlled