9
Oct
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