October 10,2018

United Performance – CrossFit

Warm-up (No Measure)

3 Sets:

Run 200m

Pigeon Stretch 30 sec per side

Walking Knee hug

Bent knee Hollow Body hold 30 seconds

Front Squat (6,6,6 rest 2 min)

Metcon (Time)

3 Rounds for time:

Run 400m

15 GHD Sit ups

15 HSPU

Scaled:

3 Rounds for time:

Run 400m

15 med ball sit ups 20/14

15 HR Push ups

Beginner

3 Rounds:

Run 200m

15 Sit ups

15 Push ups on knees