May 30,2019

United Performance – CrossFit

Warm-up (No Measure)

Lacrosse Ball into hip 2 min per side

Foam roll hamstrings, calves 2 min per side

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Run 400m

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Frankenstiens, High knees, butt kickers, A skip, Karoka

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2 Sets:

10 Kip swings

10 Russian KBS

10 Tuck ups

Metcon (Time)

Run 800m

21 KBS 53/35

21 TTB

Run 600m

15 KBS 53/35

15 TTB

Run 400m

9 KBS 53/35

9 TTB