August 1,2019

United Performance - CrossFit

Warm-up (No Measure)

Couch Stretch 1 min per side

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Run 400m, Row 250m, Ski 250m, C2 Bike 250m

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Frankenstines, inch worm into push up, spiderman, walking knee hug

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2 Sets:

Ski 250m @hard pace

Row250m @hard pace

Bike Erg 250m @hard pace

Rest as needed

Metcon (Time)

For time:

Ski Erg 2K

Row 1500m

Bike Erg 1000m

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30 GHD Sit up

30 sec plank

20 hollow body rocks

30 sec plank

20 med ball sit ups