September 7,2018

United Performance – CrossFit

Warm-up (No Measure)

10 Minutes Continuous for quality:

30 Single Leg Single Unders Right leg

30 Single Leg Single Unders Left leg

3 Single Leg Box Jumps/leg (start with plates and build if possible)

6 Prisoner Kang Squat @ 3030 Tempo

20 Hollow Body Flutter Kicks (10 per leg)

Deadlift (Build to 87% and perform 4 singles rest 2 min )

Ski Erg (Time)

1000m