April 18,2019

United Performance - CrossFit

Warm-up (No Measure)

2 min Row, 2 min Assault Bike, 2 min Ski Erg

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Lacrosse ball 2 min per side in glutes

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Frankenstiens, ostrich, spiderman into hamstring,

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2 Sets:

5 Jefferson Curls

10 Good mornings empty bar

10 Wall facing air Squats

Metcon (Time)

2 Rounds for time:

25 Deadlifts 185/125

50 Wall ball 20/14

75/50 Calorie Assault Bike

Scaled:

2 Rounds for time:

25 Deadlifts 135/95

50 Wall balls 14/10

50/35 Calorie Assault