20
Nov
November 21,2019
United Performance – CrossFit
Warm-up (No Measure)
Foam roll, lacrosse ball
+
Jump rope warm up, speed step test
+
Dynamic
Metcon (No Measure)
0-5 minutes – Accumulate 15-20 Single Leg Rolling Deck Squats per side for quality
+
5-10 minutes – Accumulate:
10 Single Leg Lateral Hops to Stable Single Leg Landing/side
10 Single Leg Box Jumps – low box/side
10 Reverse Lunge to Single Leg Jump w/ Stable SL Landing
Metcon (Calories)
3 sets – One set on each machine:
90 sec @ 80-85% Effort
Rest 30 sec
+
6 sets – Rotating b/t Bike Erg, A/B, & Ski Erg (twice on each machine):
60 sec @ 85-90% effort
Rest 30 sec
+
12 sets – Rotating b/t Bike Erg, A/B, & Ski Erg (4 times on each machine):
30 sec @ 90% effort
Rest 30 sec