October 16,2018

United Performance - CrossFit

Warm-up (No Measure)

2 Sets:

Run 200m

45 sec Couch stretch per side

10 Cat Cow(hold 1sec in both positions for each rep)

rest 15 sec

30 ft Banded lateral walks

10 banded air squats

rest 15 sec

5 Plate Good Morning 30X0

Front Squat (7,7,7 rest 2-3 min )

Metcon (Time)

For time:

Ski Erg 30/20 Cals

50 Wall balls 20/14

Assault Bike 30/20

Scaled:

Ski Erg 20/12

50 Wall balls 14/10

Assault Bike 20/12