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