July 30,2019

United Performance - CrossFit

Warm-up (No Measure)

Foram roll or lacrosse ball calves and ankles

+

30 sec single under

30 sec alternate legs

30 sec double under

+

1 min Speed step test

+

Walking knee hug, Spiderman into lunge with arms OH, banded lateral walk 50ft + 10 squats

+

Skill work 15 min (coaches choice)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (No Measure)

5 min cool down on assault bike