December 6,2018

United Performance – CrossFit

Warm-up (No Measure)

Couch Stretch 2 min

Walking knee hug march

Frankenstiens

Spiderman in hamstring

Karaoka

High Knees, butt kickers

+

5-10 min Row/Ski erg practice on form and efficiencies

+

2 Sets

Row 250m

Run 200m

Ski Erg 150m

Metcon (Time)

For time:

Row 1K

Run 800m

Ski Erg 500m

Run 800m

Row 1K

Scaled:

Row 750m

Run 600m

Ski Erg 500m

Run 600m

Row 750m