September 12,2018

United Performance – CrossFit

Warm-up (No Measure)

4 Rounds Continuous – Not for time:

Assault Bike 60 sec easy

20 feet Goblet Lateral Band Walks/side (band around knees)

(every 10 feet perform 3 Goblet Squats – 12 total squats after both directions are done)

6 Single Arm Dumbbell Cuban Press/arm (light)

Metcon (AMRAP – Reps)

4 Rounds:

4 min on 4 min off

20/15 calorie ski erg

20/15 calorie bike

AMRAP 10m shuttle runs in remaining time

(score is only shuttle runs- 1 rep is 10m)

Scaled: 15/12 Calories