July 16,2019

United Performance - CrossFit

Warm-up (No Measure)

Run 200m

+

Couch Stretch 1 min per side

+

Frankenstiens, spiderman into hamstring, knee hug march, karaoka, high knees, butt kickers

+

GHD Skill set up and Dball practice 5-10 min

Metcon (Time)

2 Rounds

Run 400m

25 GHD Sit ups

Run 400m

10 Dball over the shoulder 100/80

Scaled:

Run 400m

25 Sit ups

Run 400m

10 Dball over shoulder 80/60

+

Mobility hips and ankles 10-15 min