October 31,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Hip Distraction while holding back foot 1 min per side

Banded shoulder distraction

+

Frankenstiens, inch worm into push up, High knees, butt kickers

Metcon (4 Rounds for reps)

5 minutes on; 30 seconds off on the following machines:

Row – calories

Assault Bike – calories

Ski Erg – meters

Bike Erg – meters

+

Core STRENGTH:

EMOM x 12:

Min 1: 6-8 Alternating Single Leg V-Ups/side

Min 2: 30 sec Star Plank Hold – Left Side

Min 3: 30 sec Star Plank Hold – Right Side

Min 4: 30 sec AMRAP: Bicycle Crunches