April 23,2020

United Performance – CrossFit

Metcon (Time)

Warm-Up:

Run 5 min at an easy warm-up pace

+

2 sets of 25ft of each:

25ft Knee Hug March

25ft SL RDL to Kick

25ft Lateral Lunge w/ Jump (switch sides halfway)

Part 1 – Run Strong:

For time:

Run 1600m

100ft Heavy Carry – 35-100# object

Run 1200m

100ft Heavy Carry – 35-100# object

Run 800m

100ft Heavy Carry – 35-100# object

Run 400m

Part 2 – Cool-Down:

2 min/side Half Kneeling Deep Lunge Stretch – https://www.youtube.com/watch?v=6LLUfTUBpBg

Notes:

Looking for a mix of running and some strongman work. If you have a heavy sandbag or something heavy you can carry, use it. Fill a back pack with water jugs or books. Carry the object in a front loaded positions (bearhug)