23
Oct
October 24,2019
United Performance – CrossFit
Warm-up (No Measure)
Run 400m
+
Frankenstiens, High Knees, Butt Kickers
+
2 Sets:
10 Calorie Ski Erg
10 Scapula Push ups
10 Box Jump step downs
Metcon (No Measure)
EMOM x 9:
Min 1: Single Leg Hops Over Line: 8 reps/side – forward & backward = 1 rep
Min 2: Single Leg Lateral Hops Over Line: 10 reps/side – over & back = 1 rep
Min 3: Depth Drop Off Box: 4 reps – 2 reps forward, 2 reps reverse
Metcon (2 Rounds for time)
For time w/ Partner:
Bike Erg 10k
*2 Scores – First score is first 2K, 2nd Score is total time for 10K
*One Partner working at a time.
+
5 min Cool-Down on Choice Machine @ easy conversation pace
Run 800m
A/B
Ski Erg
Row