February 5,2019

United Performance – CrossFit

Warm-up (No Measure)

Ski Erg 250m

Assault Bike 2 min

+

Walking knee hug

spiderman into hamstring

+

2 Sets:

10 Side plank rotations

10 Cossack Squats

10 Burpees

Metcon (Time)

30 Box jumps overs 24/20

30 KBS 53/35

30/22 Calorie ski erg

30 sit ups

30/22 Calorie ski erg

30 KBS 53/35

30 box jump overs 24/20

Scaled

30 Box step ups 20″

30 KBS to eye level

22/16 Row Calories

30 knees to chest