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