October 8,2020

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

EMOM x 6:

Min 1: 30 sec Pike Position SL Leg Lifts – Alternating Legs

Min 2: 30 sec Free HS Partner Hold/Spot or Wall Facing HS Hold

B. For 6 minutes:

Option 1 – HS Kick-Ups + 1/4 Pirouette/Carwheel Down – Focus on Arms locked/set overhead, pointed toes, press fingers through floor, gaze between hands.

Option 2 – Cartwheels – alternating sides, practicing strong hand placement, and pointed toes/commitment

Option 3 – Wall Facing 1/4 Pirouette Dismounts or Pike Position Free HS Hold w/ One leg stacked vertically over shoulders

Metcon (AMRAP – Reps)

Every 3 min x 3 sets of each:

Set 1 –

30 sec AMRAP TTB

2 min Ski Erg Calories

Rest 30 sec

Set 2 –

90 sec AMRAP Bike Erg

60 sec DU’s

Rest 30 sec

*Score is total reps, TTB + Ski Calories + Bike Calories + DU’s/10 = 1 rep