November 18,2021

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Midline Strength Stations:

EMOM x 12:

Min 1: 4-6 GHD Sit-Ups @ 3030 Tempo

Min 2: 30 sec Knees Banded Monster Walks (15 sec forward + 15 sec backwards)

Min 3: 30-45 sec GHD Sorenson Hold

Min 4: 6-10 Janda Sit-Ups – slow & controlled, feet flat on floor

Metcon (Calories)

Hard To Sustain:

Every 7 min x 3 sets on Choice Machine (Ski Erg, Erg Bike, A/B):

5 min Window:

10 sec Max Effort

…into

AMRAP Calories in Remaining Time @ Highest Sustainable Pace

Rest 2 min b/t sets

*Rotate machines each set if able.