October 3,2018

United Performance - CrossFit

Warm-up (No Measure)

2 Sets:

30 sec couch stretch (both sides)

Rest 15 sec

20ft banded walks forward and back

10 banded Air Squat @30X0 Tempo

Rest 15 sec

10 Prisoner Good Morning

10 Bulgarian ring rows

Rest 1 min

Front Squat (5,5,5 rest 3 min )

Metcon (Time)

For time:

Ski Erg 500m/400m

Assault Bike 30/20

Ski erg 500m/400m

Scaled:

Ski Erg 400m/350m

Assault bike 20/12

Ski Erg 400m/350m