April 2,2019

United Performance - CrossFit

Warm-up (No Measure)

Couch Stretch 1 min per side

+

Banded Lateral walk + 10 squats

Spiderman into hamstring, ostrich, 10 cossack squats per side, leg swings 10 each way, broad jump

+

Row 250m

Ski Erg 250m

Assault Bike 20/15 calories

Back Squat (5,5,5 rest 3 min )

Metcon (Time)

For time:

20/16 Calorie Assault bike

15 Burpees

20/16 Calorie Ski Erg

15 Burpees

Scaled:

16/12 Calorie Assault

12 Burpees

16/12 Calorie Ski Erg

12 Burpees