February 11,2019

United Performance - CrossFit

Warm-up (No Measure)

Pigeon Stretch 1 min per side

Spiderman hold 30 sec per side X2

+

1 min speed test (grab a partner, and count only when the right foot hits the ground)

2 Sets:

Row 15 Calories

10 Side to side cossack squat

10 Kip Swings + 5 Knees to chest

10 Front Squats with an empty barbell (working on bracing and breathing)

Metcon (AMRAP - Rounds and Reps)

18 min AMRAP

18/15 Row Calorie

15 Box jump over 24/20

12 TTB

9 Front Squat 95/65

Scaled:

15/12 Row Calorie

15 Box jump step over 20″

12 TTB

9 Front Squat 65/45