June 28,2019

United Performance - CrossFit

Warm-up (No Measure)

Partner up:

Row 1K and Assault bike 80/60 calories

Row switch at 250m

Assault Bike switch every 10

+

Walking knee hug into lunge, ostrich, high knees, butt kickers

+

2 Sets:

15 Banded Squats

45 sec wall sit

30ft tall plank lateral walk band on wrist

Metcon (Time)

3 Rounds

21 Deadlifts 135/95

15 Box Jump over 24/20

9 Push Jerk 135/95

Scaled:

95/65

Box step ups