November 11,2019

United Performance - CrossFit

Warm-up (No Measure)

Row 500m

+

Banded shoulder distraction

+

Frankenstiens, spiderman into thoracic rotation, Ostrich stretch

+

KB Work

Metcon (Weight)

EMOM x9:

Min 1 - 30 sec AMRAP: Alternating SA KB Swing Switches

Min 2 - 30 sec AMRAP: SA KB Hang Power Clean (switch hands after 15 sec)

Min 3 - 30 sec AMRAP: SA KB Hang Power Snatch (switch hands after 15 sec)

+

B. Tall Kneeling SA KB Arnold Press: 6-8 reps/side every 2 min x 3 sets

Metcon (3 Rounds for time)

3 sets for times:

Row 500m

15 Hang Power Clean 115#/80#

9 Burpee Box Jump Overs 24″/20″

Rest 1 min b/t each set