January 17,2019

United Performance - CrossFit

Warm-up (No Measure)

Ski 20 Calories

Row 20 Calories

Assault 20 Calories

+

Row technique 5-10 min practice

+

2 sets:

Frankensteins down and back

Spiderman into hamstring

10 side to side cossack squats

30 sec wall facing handstand hold (wall walk into it)

Metcon (AMRAP - Rounds and Reps)

13 min AMRAP

55/40 Calorie row

55 Thrusters 95/65

55 Pull ups

55 HSPU

Scaled:

13 min AMRAP

55/40 Calories row

55 Thrusters 65/45

55 Ring Rows

55 HR Push ups