November 13,2020

United Performance Fitness and Training Center – CrossFit

Metcon (Calories)

Bike & Bodyweight:

EMOM x 14:

Min 1: 1 Round of: 3 Strict Pull-Ups + 5 Hand Release Push-Ups + 10 Walking Lunges

Min 2: 30 sec A/B Calories

*Score is total calories at the end of the 14 minutes.

Metcon (No Measure)

2 min 90/90 Hip Stretch – Left

2 min 90/90 Hip Stretch – Right

2 min Seated Straddle Forward Fold

1 min Side Lying Pec Stretch – Left

1 min Side Lying Pec Stretch – Right

2 min Childs Pose

Now you are ready to crush the in house competition!