July 23,2019

United Performance - CrossFit

Warm-up (No Measure)

Speed step test

+

Ostrich, High knees, butt kickers, karaoka

+

2 Sets:

10 Kip swings (active hollow body position)

20 Double unders or practice them here

30 sec hollow body hold

Metcon (AMRAP - Rounds and Reps)

Skill: Double under/TTB Kipping

+

15 min AMRAP

60 Double Under

30/21 Calorie Row

15 TTB

Scaled:

120 Single under

21/15 Calorie Row

15 Knees to chest or sit up