September 12,2019

United Performance - CrossFit

Warm-up (No Measure)

Coaches dynamic choice, calves and ankle mobility to warm up

Metcon (6 Rounds for reps)

Jump Rope Skill Development/Practice

EMOM x 8:

1 - 30 sec Bunny Hops (no rope, working bounding & wrist action)

2 - 30 sec Single Unders

3 - 30 sec Speed Steps

4 - 30 sec Backward or Rotating Single Unders

2 sets for Max Reps:

1 Min AMRAP: Strict Pull ups

Rest 30 sec

1 min AMRAP: Bike Erg Calories

Rest 30 sec

1 min AMRAP: TTB

Rest 30 sec

1 min AMRAP: Ski Erg Calories

Rest 30 sec

1 min AMRAP: Hanging L-Hold

Rest 30 sec

1 min AMRAP: Row Calories

Rest 3 min