8
Jan
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