November 25,2019

United Performance - CrossFit

Warm-up (No Measure)

Run 400m

+

Couch Stretch 1 min each side

Banded Shoulder distraction 1 min per side

+

Ostrich, Inch worm into push up, broad jump, high knees and butt kickers

Clean Grip Deadlift (6-8 tng 9/10 RPE )

3 sets:

A1. Clean Grip Deadlift: 6-8 TnG Reps, 3 tough sets @ 9/10 RPE, leaving 1 rep in the tank

A2. 60 sec AMRAP: Strict Pull-Ups - Rotate grip each set (pronated, supinated, mixed)

*Start new exercise every 90 seconds.

Metcon (Time)

For Time:

21 Power C/J - 115#/80#

15 Kip HSPU’s

Run 400m

15 Power C/J - 115#/80#

15 Kip HSPU’s

Run 400m

9 Power C/J - 115#/80#

15 Kip HSPU’s

Run 400m

*20 min cap

Scaled: 85/55

Push ups