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