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