January 9,2020

United Performance – CrossFit

Warm-up (No Measure)

Row 4 min @ warm-up pace

+

3 sets:

5 strokes – Arms Only

5 strokes – Arms + Hip Hinge Only

5 Strokes – 1/2 Slide

5 Strokes – Full Slide

No rest b/t sets

2k Row (Time)

Max Effort 2k Row

Metcon (No Measure)

3 sets:

C1. Janda Sit-Ups: 10 reps – slow & controlled

C2. Side Body Arch-Ups: 12-15 reps/side

C3. Swiss Ball Alternating Supermans: 10 reps

Rest 30 sec b/t each