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