10
Mar
March 11,2021
United Performance Fitness and Training Center – CrossFit
Metcon (Calories)
HS Holds & Positions:
3 Stations:
Station 1 – Headstand Tripod Hold: 15-30 sec
Station 2 – Wall Facing HS Hold: 15-30 sec
Station 3 – Free Standing Kick-Ups w/ Spotter or Feet on Box PIke Single Leg Lifts
Part 2 – Ramp Up:
3 sets of 3 Machines:
Echo Bike, Rower, Ski Erg
30 sec @ 80% Effort
20 sec @ 90% Effort
10 sec @ Max Effort
Easy Spin for 30 sec
30 sec Rest/Rotate Machines