September 3,2019

United Performance – CrossFit

Warm-up (No Measure)

Barbell smash biceps 1 min per side

Barbell Quad smash 1 min per side

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Run 400m

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Walking knee hug, Spiderman into hamstring, banded lateral walk 50ft plus 10 squats

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Tabata:

Hollow body hold

Speed steps (alt feet)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

Run 200m

5 HR Push ups

10 reverse lunges

15 Sit ups