November 14,2019

United Performance - CrossFit

Warm-up (No Measure)

Coaches Choice

Metcon (No Measure)

Every 90 sec x 3 attempts:

Find a max watttage on the Rower, Bike Erg, Ski Erg, or Assault Bike (use RPM if you max out wattage)

+

On same machine:

Every 2 min x 10 sets:

10 sec Sprint @ 70-80% Max Wattage

*During remaining time of each minute, ride at an easy/recovery pace

Metcon (No Measure)

3 sets each:

100ft SA Suitcase Carry/side - tough loading but no lateral sag in midline

Rest as needed

Tall Kneeling Landmine Anti Rotations: 8-10 reps/side

Rest as needed