7
Oct
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