December 5,2018

United Performance - CrossFit

Warm-up (No Measure)

1 min Row

1 min Ski

1 min Assault

1 min Jump rope

+

10 Quadruped Thoracic Rotation/side

30 sec Reverse Plank

10 Jefferson Curls Light

+

10 Strict Press empty Bar

10 Scap Pull ups

5 Push Press empty bar

5 Strict Pull ups

Metcon (Time)

A1. Push Press 2,2,2 rest 20 sec

A2. Strict weighted Pull up 5,5,5 rest 2-3 min

2 Rounds for time:

21/15 Cal Assault bike

15 Pull ups

9 Burpees

Scaled:

2 Rounds

15/9 Cal Assault bike

15 Jumping Pull ups

9 Burpees