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