11
Sep
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