October 10,2019

United Performance – CrossFit

Warm-up (No Measure)

Mobility foam roll, lacrosse ball 5-10 min

+

Coaches choice

Metcon (No Measure)

2 sets:

Row 2 min @ 75-85% Effort

30 sec Single Arm Plank Hold/side

Ski 2 min @ 75-85% Effort

60 Sec AMRAP Mountain Climbers

A/B 2 min @ 75-85% Effort

30 sec Star Plank Hold/side

Erg Bike 5 min @ 75-85% (Sustainable) Effort

+

Part 2: Cool Down + Mobilty

10 min AMRAP:

25ft Ostrich Walk

25ft Duck Walk

5 Single Arm Thoracic Hip Bridges per side – alternating

5 Standing Banded Shoulder Pass Throughs – Light Band