November 4,2019

United Performance - CrossFit

Warm-up (No Measure)

Run 400m

+

1 min Couch Stretch Per side, Frankensteins, Inch Worm + 2 Squats , high knees, butt kickers, karaoka

Metcon (6 Rounds for reps)

2 sets for reps:

1 min AMRAP: Single Unders

Rest 30 sec

1 min AMRAP: Speed Steps

Rest 30 sec

1 min AMRAP: Double Unders

Rest 1 min

Metcon (Time)

For time:

Run 400m

50 Wallball

Run 400m

40 Wallball

Run 400m

30 Wallball

*15 minute Cap

Posterior Strength:

3 sets:

1 min AMRAP: GHD Sorenson Hold w/ Arms Extended Overhead

Rest 30 sec

1 min AMRAP: Alternating Single Leg Supermans - slow & controlled

Rest 30 sec