April 4,2019

United Performance - CrossFit

Warm-up (No Measure)

Row 500m

+

Inch worm into push up

Spiderman into hamstring, knee hug

+

10 Cossack Squats per side

10 Kip Swings + 10 Knees to chest

+

TTB/Ring Dip Practice

Metcon (AMRAP - Rounds and Reps)

15 min AMRAP

30/22 Calorie Row

15 TTB

12 Reverse lunges 115/75

9 Ring Dips

Scaled:

22/16

15 Knees to chest

12 Reverse Lunges 65/45

9 Push ups