August 20,2019

United Performance - CrossFit

Warm-up (No Measure)

Assault Bike or C2 Bike 3 min

+

Couch Stretch 1 min per side

Spiderman hold 1 min per side

+

PVC (passthroughs, dowel rolls, OHS, 10 reps of each)

+

2 Sets:

5 Hang Clean + 5 Push press with DB

5 Wall balls

5 DB Power Snatch

Metcon (5 Rounds for reps)

5 Rounds

1 min of each

Wall balls 20/14

DB Snatch 50/35

Calorie Bike

Rest 1 min

Scaled:

Wall ball 14/10

DB Snatch 35/15

Calorie Bike