2
Jan
January 3,2019
United Performance – CrossFit
Warm-up (No Measure)
Run 200m
Ski Erg 15 Calories
Assault 15 Calories
Knee hug into lunge
High knees/ butt kickers
Walking Pigeon Stretch
+
2 sets:
6 Double KB Step ups (controlled negative)
10 Band pull throughs
10 Single arm Sotts press
10 No push up burpee
Metcon (Time)
21-15-9
Assault Bike
KBS 53/35
21-15-9
Ski Erg
Burpee
21-15-9
Med ball squat clean 20/14
Run 200m
Scaled:
15-12-9
Assault Bike
KBS 44/26
15-12-9
Ski Erg
Burpees
15-12-9
Med ball squat clean 14/10
Run 200m