16
Oct
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