November 12,2018

United Performance - CrossFit

Warm-up (No Measure)

1 Set:

Ski erg 250m

1 min couch stretch per side

Banded lateral walks 50ft + 10 air squats at 50ft and finishing

Spiderman into hamstring

Knee hug into lunge

2 Sets:

Row 150m

5 Strict Pull ups

5 Single arm DB OHS per arm

30 second hollow body hold

Front Squat (3RM )

Metcon (AMRAP - Rounds and Reps)

10 min AMRAP

5 Bar Muscle Up

10 HSPU

15 Single arm DB OHS 50/35

Scaled:

5 CTB Pull ups

10 HR Push ups

15 Single arm DB front squat 35/20