April 16,2019

United Performance - CrossFit

Warm-up (No Measure)

Lacrosse Ball in hip/glute 2 min per side

Foam Roll Upper back T-Spine 1 min

+

Ski Erg Technique 5-10 min

+

2 Sets

Row 250m

Spiderman into hamstring

Ostrich Stretch

Assault Bike 10 Calories

1 min Plank Hold

Metcon (Time)

3 Rounds for time:

Row 500m

Ski Erg 500m

Rest 3 min b/w Rounds

+

Tabata

Russian Twist

V-ups

Flutter Kicks