31
May
June 1,2021
United Performance Fitness and Training Center – CrossFit
Metcon (Calories)
Midline Strength:
2 sets:
For max time at each station – Rotate Station Every 2 minutes:
*90 sec cap on each station for 30 sec transition
1 – GHD Sorenson Hold – Accumulated (arms crossed in chest)
2 – Side Plank Hold on Hands – Left on 1st set, right on 2nd set
3 – Sandbag Bearhug Hold
4 – Hollow Body Hold
Part 2 – Bike Intervals:
For Calories:
EMOM x 20:
Min 1: 40 sec Bike Erg or Echo Bike
Min 2: 30 sec Bike Erg or Echo Bike
Min 3: 20 sec Bike Erg or Echo Bike
Min 4: 10 sec Bike Erg or Echo Bike
*Feet on pegs during rest times, the intent is to increase effort as work time drops each set.