September 26,2018

United Performance - CrossFit

Warm-up (No Measure)

3 sets for quality:

6 KB Windmill/side

Rest 30 sec

20 sec superman hold

Rest 30 sec

8 Rower Pike Ups (feet on seat)

Rest 90 sec

Metcon (AMRAP - Reps)

4 rounds

4 min AMRAP

30/20 Calorie Row

22- 10m shuttle run

AMRAP Assault bike

Rest 4 min

Scaled:

25/15 Calorie Row

22-10m shuttle run

AMRAP Assault Bike