December 27,2019

United Performance - CrossFit

Warm-up (No Measure)

Run 400m

+

Frankenstiens, spiderman into hamstring, speed ladder drills

Metcon (Weight)

A. Every 2 min x 3 sets of each movement

Set 1: 3 Power Clean + Split Jerk - (singles, moderate weight/tech focused)

Set 2: Army Style Leg Tucks - 3-8 reps (no swinging)

Metcon (AMRAP - Rounds and Reps)

18 min AMRAP:

10 DB Box Step Ups - 50/35# per hand, 24/20″

10 Strict Pull-Ups

10 SA DB Power Snatch - 50/35#, alternating hands

10 Push-Ups

10 SA DB Hang Power C/J - 50/35#, Alternating Hands

Rest 20 sec after each movement