September 20,2018

United Performance - CrossFit

Warm-up (No Measure)

3 Sets:

10 Quadruped Thoracic Rotation/side

rest 15 sec

30 sec shoulder extension plank

rest 15 sec

30ft bear crawl (move very slow and try to keep low back flat)

rest 15 sec

10 Jefferson Curls Light

rest 60 sec

Metcon (AMRAP - Reps)

4 Rounds

4 min AMRAP

22- 10m shuttle runs

20/15 calorie assault bike

AMRAP Row calories in remaining time

Rest 4 min