January 30,2019

United Performance - CrossFit

Warm-up (No Measure)

Couch Stretch 2 min per side

+

Walking knee hug

Frankenstiens

Spider man into Hamstring

10 Strict Knees to elbow or knees to chest

+

Running Drills (all of these down and back)

Side Skip

Karaoka

A skip

High Knees

Butt Kickers

Straight leg kicks

Run Forest Run (Time)

For time:

Run 200m

20 TTB

Run 400m

20/16 Ski Erg Calories

Run 600m

20/16 Calorie Assault bike

Run 800m

20/16 Calorie Assault Bike

Run 600m

20/16 Ski Erg Calories

Run 400m

20 TTB

Run 200m

If its to cold row

300m/500m/750m/1000m