September 19,2019

United Performance - CrossFit

Warm-up (No Measure)

Run 200m/ Assault Bike 10 Calories/ 100 Single under

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Ostrich, Frankensteins, Spiderman into hamstring

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High Knees, Butt Kickers, Caroica, A-Skip, side shuffle, broad jump

Metcon (AMRAP - Rounds and Reps)

25 min AMRAP:

Row 50/35 Cal

75 Double Unders or 150 singles

Run 400m

Rest 30 sec After each set

Breathing/Cool-Down/Self Massage

5 min EASY Spin on Assault Bike or Bike Erg Nasal breathing only as much as possible

5 min Foam Rolling Lower Leg Focus Calves/Achilles/Feet