22
Apr
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)