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