June 6,2019

United Performance - CrossFit

Warm-up (No Measure)

Couch Stretch 2 min per side

Pigeon stretch 1 min per side

+

Run 200m

Row 250m

Ski 250m

+

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

Metcon (Time)

Partner

Row 3K

Ski 3K

Run 2 mile

Split it up any way you would like. Each athlete needs to complete half of each so 1500 ski 1500 row and 1 mile run