November 30,2018

United Performance - CrossFit

Warm-up (No Measure)

Row 500m

Banded hip distraction while grabbing back foot 1 min per side

Wall Facing squat hold 20 seconds rest 10 sec X2

+

2 sets:

Walking Knee Hug in lunge

10 kip swings

Burpee broad jump

10 Knees to chest

Metcon (Time)

For time:

Row 1K

Into

12-9-6-3

Thrusters 155/105

TTB

Scaled:

Row 1K

into

12-9-6-3

Thrusters 75/55

Knees to Chest/Sit up