March 12,2019

United Performance - CrossFit

Warm-up (No Measure)

Couch Stretch 2 min per side

+

Row 500m/or Ski Erg 500m

+

Frankenstiens, spiderman into hamstring, ostrich, banded lateral walks + 15 air squats, 12 reverse lunges per leg

Deadlift (Build to tough triple (any change in form stop))

Metcon (Time)

15-12-9-6-3

Deadlifts 185/125

30-24-18-12-6

Sit Ups

Scaled:

15-12-9-6-3

Deadlift 115/75

30-24-18-12-6

Sit ups