April 19,2019

United Performance - CrossFit

Warm-up (No Measure)

Couch Stretch 90 sec per side

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Spiderman into hamstring, ostrich, karaoke, high knees, butt kickers

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2 Sets:

Row 250m

5 Burpee Broad Jumps

30ft walking calf raise

30 Sec hollow body hold

Metcon (Time)

3 Rounds for time:

Row 500m

12 Burpees

21 Box Jumps 24/20

Scaled:

Row 500m

8 Burpees

21 Box Step ups 20″

Core:

Tabata:

V-ups

Hollow body rock

Tuck Ups