November 15,2018

United Performance - CrossFit

Warm-up (No Measure)

1 Sets:

1 min Pigeon Stretch Right

30 sec passive bar hang

1 min Pigeon stretch Left

5 KB Deadlift + 5 Russian Swings

2 Sets:

Run 100m

10 Half Kneeling KB Strict Press

5 Single arm ring row per arm

30 seconds KB dead bug

Metcon (Time)

3 Rounds

Run 800m

20 KBS 53/35

10 Burpees

10 Strict Pull ups

Scaled:

Run 600m

20 KBS 44/26

8 Burpees

8 Ring Rows