December 5,2019

United Performance - CrossFit

Metcon (No Measure)

5 min Run @ Easy/Warm-up Pace:

+

EMOM x 8:

1 - 30 sec Speed Ball Rotations or while bounding to increase difficulty

2 - 30 sec Single Unders or bounding side to side to increase difficulty

3 - 30 sec Speed Steps

4 - 30 sec Double Unders

Metcon (Distance)

20 min For Max Distance:

Run 30 sec @ high effort

Rest/Walk 30 sec

*Run to 800m mark & back as your track during the entire 20 minutes. Estimate total distance covered for score.

Part 3 - Cool-Down/Mobility:

10 min Light Foam Roll - On major muscle groups