30
Oct
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