8
Nov
November 9,2020
United Performance Fitness and Training Center – CrossFit
Metcon (Weight)
Hip Strength:
A. EMOM x 9:
Min 1: 20 sec/side Standing SL Iso Hold – Straight Leg
Min 2: 20 sec/side Side Lying Lateral Leg Raises
Min 3: 20 sec/side Standing Bent Knee IR/ER Rotations
+
B. Shoulders Elevated BB Hip Thrusts: 8 reps w/ 1 sec pause at top of each rep – every 2 minutes x 3 sets
Metcon (Calories)
For Total Calories:
3 sets:
3 min Ski or Bike Erg or AB
Rest 30 sec/Transition
2 min Ski or Bike Erg or AB
Rest 30 sec/Transition
1 min Ski or Bike Erg or AB
Rest 30 sec/Transition
*Each set start on a different machine. IE …
Set 1 – Ski/Bike erg/ A/B
Set 2 – Bike Erg/AB/Ski Erg
Set 3 – AB/Ski Erg/Bike Erg