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.