March 21,2019

United Performance - CrossFit

Warm-up (No Measure)

Couch Stretch 90 sec per side

+

Ostrich Stretch, Inch worm into push up, Frankensteins

+

2 Sets:

Run 200m

5 Turkish Get ups per side

10 Alternating KB Z Press

5 Strict Pull ups

Metcon (3 Rounds for time)

Skills for 19.5

CTB technique/

thruster breathing

+

3 Rounds for time:

15/12 Calorie Assault

15/12 Calorie Ski erg

Rest 2 min After each round

+

10 min Foam rolling quads and lats