July 26,2019

United Performance - CrossFit

Warm-up (No Measure)

Couch Stretch 1 min per side

+

Run 200m, Ski 250m, Assault Bike 1 min

+

Walking Pigeon, Knee hug into spiderman, high knees, butt kickers

+

2 Sets:

5-10 Strict Pull up or ring row

10 Single arm hang clean and jerk

10 Box jump step downs

10 Air Squats Arms OH

Metcon (Time)

3 Rounds for time:

10 DB Power Snatch 50/35

20 Box Jump over 24/20

30 wall ball 20/14

Scaled:

10 DB Power Snatch 35/20

20 Box step overs 20″

30 Wall balls 14/10