October 17,2019

United Performance – CrossFit

Warm-up (No Measure)

Foam roll/Lacrosse ball walk 3-5 min

+

Run 800m

+

Frankenstiens, Spiderman into hamstring, walking knee hug, high knees, butt kickers

+

20 Squats, 20 push ups and 20 sit up

Metcon (3 Rounds for calories)

Every 7 min X3 sets on Choice of Machine (Ski Erg, Erg Bike, Assault bike)

5 min Window:

10 sec Max Effort

…into

AMRAP Calories in Remaining Time @ Highest Sustainable Pace

Rest 2 min

*must change machine each set

Metcon (No Measure)

EMOM for 12 min

Min 1: 4-6 GHD Sit-Ups @ 3030 Tempo

Min 2: 30 sec Knees Banded Monster Walks (15 sec forward + 15 sec backwards)

Min 3: 30-45 sec GHD Sorenson Hold

Min 4: 6-10 Janda Sit-Ups – slow & controlled, feet flat on floor