November 6,2019

United Performance - CrossFit

Warm-up (No Measure)

3 sets for body positions:

Body Tighteners: 20 sec on; 10 sec off X2

Wall Walks: 3 reps for quality w/ 5 sec pause at top

Hand Stand Kick-Ups: 3 reps/side (switching dominant leg)

+

Free Standing Handstand Hold Practice - 5 minutes

*Free Hold without partner

*Partner Spotted

*Back to Wall, trailing legs off/floating

*Feet on Box Pike Position Single Leg Lift Offs

Weighted Pull-ups (21X1: 3 tough reps every 2 min x 3 sets)

Strict Banded for scaled

Metcon (Time)

For time:

15 Hang Power Snatch 95/65#

20 Front Squat 95/65#

25 OH Walking Lunges 95/65#

30 Wallball 20/14#

35/27 Cal Ski Erg

*15 min Cap