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