17
Nov
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.