October 14,2021
United Performance Fitness and Training Center – CrossFit
Metcon (No Measure)
Jump Rope Skill Work:
A. Every 30 sec x 6 total sets
1 – 20 sec opposite jumping jacks (feet together/hands overhead)
2 – 20 sec regular jumping jacks (feet together/hands by sides)
3 – 20 sec single unders
B. EMOM x 8
1 – 30 sec Penguin jumps single tap
2 – 30 sec single unders
3 – 30 sec backwards single unders
4 – 30 sec double unders or penguin jumps double tap
Penguin jumps single tap – https://youtu.be/p1kqq_BdX3c
Penguin jumps double tap – https://youtu.be/LaBuvL7N5xc
Backward single unders – https://youtu.be/R3xGhEzHHuE
Metcon (AMRAP – Reps)
Machine & Core:
2 sets for Max Reps/Holds:
1 min AMRAP: Row/Bike/Ski Calories
1 min AMRAP: Wall-Sit Hold
Rest 30 sec
1 min AMRAP: Row/Bike/Ski Calories
1 min AMRAP: Hanging L-Hold
Rest 30 sec
1 min AMRAP: Row/Bike/Ski Calories
1 Min AMRAP: Hollow Tuck Hold w/ Elbows to Knees
Rest 3 min