January 10,2019

United Performance – CrossFit

Warm-up (No Measure)

Jump Rope 30 seconds

30 seconds speed steps

Row 250m

+

Walking Knee hug

Spiderman into hamstring

Frankensteins down and back

High knees

broad jump

butt kickers

broad jump

+

If too cold chose option 2.

Breathing Machine (Time)

Run 1 mile

Row 2000m

Run 1 mile

Option 2

Row 2000m

Ski Erg 2000m

Row 2000m
We will be retesting this in 8 weeks.