May 7,2020

United Performance – CrossFit

Metcon (Calories)

4 min Max Distance/Calories

Rest 1 min

3 min Max Distance/Calories

Rest 1 min

2 min Max Distance/Calories

Rest 1 min

1 min Max Distance/Calories

Rest 4 min

2 min Max Distance/Calories

Rest 1 min

3 min Max Distance/Calories

Rest 1 min

4 min Max Distance/Calories

Part 2 – Core Finisher:

8-12 complexes for time with quality:

Tuck-Up

V-Up

Straddle Up

Arch Body Roll Each Direction

Getting some work on the machines today for those who have them. Choice machine but bike is preferred over everything else. Rest 1 min after each set and aim to increase speed/effort. Then after the 4 min rest halfway, decrease the speed/effort on your back back down.

Core Complex Video:

https://youtu.be/Hx18WeFhKA4