October 28,2021
United Performance Fitness and Training Center – CrossFit
Metcon (No Measure)
A. EMOM x 9:
Min 1: 3-4 Strict Weighted Pull-Ups
Min 2: 30 sec AMRAP Supinated Ring Rows
Min 3: Rest
+
B. EMOM x 8:
Min 1: 30 sec Arch Body Rocks
Min 2: 20 sec Heavy Farmer Carry/side – KB/DB or T-Handle/Barbell
Min 3: 30 sec Hollow Body Hold in GHD – arms at sides, then overhead to increase difficulty
Min 4: 30 sec AMRAP Double KB Front Rack Kneeling to Standing – https://www.youtube.com/watch?v=ldRCFa0zdJ0
Metcon (Calories)
Partner Up!:
For Total Calories:
10 min Echo Bike – Max Calories
*Switch Every 15/12 calories
Rest 2 min
8 min Row – Max Calories
*Switch Every 12/9 cal
Rest 2 min
6 min Ski Erg – Max Calories
*Switch Every 7/5 Calories
Part 2 – Solo Version:
For Total Calories:
10 min Bike
*10 sec on/50 sec off
Rest 2 min
8 min Row
*20 sec on/40 sec off
Rest 2 min
6 min Ski Erg
*30 sec on/30 sec off
*Hands of pedals/handles during rest. Use the 3 machines as listed if able, otherwise rotate as needed based on class size or choose single machine & follow same time structure.