October 3,2019

United Performance - CrossFit

Warm-up (No Measure)

Row 250m/Ski Erg 250m

+

Frankenstines, Spiderman, Inch Worm 1 push up 1 Squat

+

10 Hanging L-lifts

10 Burpees

Metcon (Calories)

A. L-Sit on Parallettes: AMSAP x 3 attempts

B. Prone Scorpions: 5 slow controlled reps in both directions x 2 sets; Rest as needed

+

Row Testing

10 min Row - Max Calories

+

Part 3: Cool Down Choice

15 min easy conversation pace cool down - your choice machine

&/Or

15 min in Mobility Corner w/ Hypervolt