November 6,2018

United Performance - CrossFit

Warm-up (No Measure)

2 Sets:

3 Shoulder CARs/ per side

5 Single Arm KB Curtsy Squat (try to control the lowering on each rep for 2-3 sec each rep) right

5 Single Arm KB Curtsy Squat left

10 Flutter Kicks

10 Scissor Kicks

2 Sets:

10 Kip swings (maintaining hollow body position)

3 Strict Pull up

10/8 Calorie Ski Erg or Assault

Metcon (Weight)

EMOM for 16 min

Min 1- 7 Deadlift 185/135 + 7 Box Jumps 24/20

Min 2- 15/12 Cal assault

Min 3- 7 Wall balls + 7 CTB

Min 4- 15/12 Cal Ski erg

Scaled:

135/95

Box Step ups

14/10 Wall ball

12/10 Assault & Ski Erg