December 4,2018

United Performance - CrossFit

Warm-up (No Measure)

Pigeon stretch 1 min per side

Couch stretch 90 seconds per side

High Knees down and back

karaoke down and back

Butt Kickers

+

2 Sets:

50 single under (double under second set)

6 Double KB Clean

50ft Double KB Carry

6 Double KB push press

Metcon (Time)

25 KBS 53/35

50 Sit ups

100 DU

20 KBS 53/35

40 Sit up

80 DU

15 KBS 53/35

30 Sit up

60 DU

10 KBS 53/35

20 Sit up

40 DU

5 KBS 53/35

10 Sit up

20 DU

Scaled:

35/26 KB

Double the reps for single under