October 15,2020

United Performance Fitness and Training Center – CrossFit

Metcon (Calories)

60 sec on/30 sec off x 4 sets of each:

Bike Erg Calories

Sandbag Bearhug Hold – As Many Seconds As Possible

A/B – Calories

Passive Hang from Rope – As Many Seconds As Possible

Midline Strength:

3 sets:

15 GHD Sit-Ups

25 GHD Hip Extensions

Rest 60-90 sec b/t each