April 23,2019

United Performance - CrossFit

Warm-up (No Measure)

Run 200m, Assault Bike 90 seconds, Ski Erg 200m

+

Couch Stretch 1 min per side both hands overhead and knee as close as possible

+

2 Sets:

15 Fire Hydrant hip circles both directions

10 wall facing air squats

Inch worm into pushup

+

5-10 min ski erg practice/TTB

Metcon (3 Rounds for reps)

4 min AMRAP

15-12-9

Wall Ball 20/14

Sit up

Max Calorie Ski Erg in remaining time

Rest 4 min

4 min AMRAP

15-12-9

Wall balls 20/14

V-Ups

Max Cal Ski Erg in remaining time

Rest 4 min

4 min AMRAP

15-12-9

Wall balls 20/14

TTB

Max Cal Ski Erg in remaining time

Scaled:

Wall ball 14/10

Sit up

Tuck ups

Knees to chest