November 14,2018

United Performance - CrossFit

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Warm-up (No Measure)

2 Sets:

30 Single under

6 Double KB turkish sit ups

20 Sec passive hang from pull up bar + 10 Kip swings

2 Sets:

30 Single under backwards

10 Alternating double KB Z press

Spiderman into thoracic rotation 5 reps per side

Metcon (2 Rounds for reps)

6 min AMRAP

40 Double Unders

30 Wall Balls 20/14

20 TTB

Rest 5 min

6 min AMRAP

20 Double Unders

15 Wall Balls 20/14

10 TTB

Scaled:

80 Singles under

30 Wall balls 14/10

20 Knees to chest

Rest 5 min

6 min AMRAP

40 Single under

15 Wall ball 14/10

10 Knees to chest

Metcon (2 Rounds for reps)

6 min AMRAP

40 Double Unders

30 Wall Balls 20/14

20 TTB

Rest 5 min

6 min AMRAP

20 Double Unders

15 Wall Balls 20/14

10 TTB

Scaled:

80 Single under

30 Wall ball 14/10

20 Knees to chest

Rest 5 min

40 Single under

15 Wall ball 14/10

10 Knees to chest