November 27,2018

United Performance - CrossFit

Warm-up (No Measure)

2 min Assault Bike

2 min Row

400m Run

+

Inch Worm into push up

Knee hug into lunge

+

2 Sets:

10 Scapula Pull ups

10 Single arm KB Clean + KB Push press per side

10 Kip Swings + 3 Pull ups

Metcon (2 Rounds for reps)

5 min AMRAP

12/9 Calorie Assault bike

6 Burpees

3 Bar Muscle ups

rest 5 min

5 min AMRAP

12/9 Ski Erg Calories

6 box jump overs 24/20

3 Ring Muscle ups

Scaled:

9/6 Row/Ski erg calories

6 Jumping CTB/Pull ups