April 16,2020


April 16,2020

United Performance – CrossFit

Metcon (8 Rounds for time)


Run 5 min at an easy warm-up pace


2 sets of 25ft of each:

High Knees

High Kicks

Butt Kicks

Walking Lunges – elbow to ankle

Part 1 – Run Intervals:

Every 3 minutes x 8 sets – increasing pace each set:

Run 400m

Walk during remaining time.

*Score is your slowest 400m.

Part 2 – Cool-Down:

2.5 min Standing Cross Legged Forward Fold/side


Use map my run to find a consistent loop that you can repeat for all sets.