1
Sep
September 2,2021
United Performance Fitness and Training Center – CrossFit
Metcon (Calories)
A. EMOM x 12:
Min 1: 30ft Sandbag Walking Lunge – Left Shoulder
Min 2: 12-15 GHD Hip Extensions
Min 1: 30ft Sandbag Walking Lunge – Right Shoulder
Min 4: 1-2 KB Turkish Get Ups/side
Part 2 – Bike Erg Tempo Ride:
30 min Clock:
5 min @ 75% Effort
3 min @ 85% Effort
1 min @ Hard but Sustainable Effort
2 min @ Easy/Recovery Effort
5 min @ 75% Effort
3 min @ 85% Effort
1 min @ Hard but Sustainable Effort
3 min @ 85% Effort
5 min @ 75% Effort
2 min @ Easy/Recovery Effort
*75% = Something you can hold for 30 minutes straight
*85% = Something you can hold for 20 minutes straight
*Hard = Something you can hold for 3 minutes straight
*Recovery = Conversation/cool-down pace