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.