February 28,2019

United Performance – CrossFit

Warm-up (No Measure)

10-15 min mobility (foam rolling lats,calves, IT band, Hamstring) or lacrosse ball scapula, hip/ glute

+

Walking Pigeon stretch

Inchworm into push up

Leg Swings 15 per side

10 Side to side cossack Squat

+

Double under practice

Metcon (Time)

3 Rounds Teams of 2:

30/24 Calorie Ski Erg

120 Double under

30/24 Calorie Assault Bike

30 Med ball sit ups 20/14

Scaled:

3 Rounds for time:

24/20 Calorie Ski Erg

200 Single under

24/20 Calorie Assault Bike

30 Med ball sit ups 14/10