November 7,2018

United Performance - CrossFit

Warm-up (No Measure)

2 Sets:

Row 250m

Spider man into hamstring

knee hug into lunge

10 single arm DB seated Z press right

30 sec plank

10 single arm DB seated Z press left

+

Inch worm ladder 1-5

Push ups and squats

Front Squat (10,10,10 rest 3 min )

Metcon (Time)

2 Rounds for time:

Row 500m

21 HPC 115/75

15 Front Rack 115/75 reverse lunges

9 Burpees over bar

Scaled:

Row 400m

21 HPC 75/45

15 Front rack lunge

9 Burpees