March 7,2019

United Performance - CrossFit

Warm-up (No Measure)

Row 1 min

Assault Bike 1 min

+

2 Sets:

6 Half Kneeling Bottom Up KB Press/arm

50ft Single Arm Bottoms Up KB Overhead Carry/arm

8-10 Russian Kettlebell Swings

Metcon (Time)

For time:

Assault Bike 60/45 Calories

Row 1000m

Ski Erg 60/45 Calories

+

Core:

Hanging L hold 30 seconds

Hollow body hold 30 seconds

superman hold 30 seconds X3