November 8,2018

United Performance - CrossFit

Warm-up (No Measure)

2 Sets:

Run 200m

Couch stretch 30 sec/per side

1 Wall Walk + 10 sec Wall Facing Handstand at top of Wall Walks

High Knees + Butt Kickers

10 Kip swings

10 Glute Bridge 20 sec

Karaoke

Metcon (AMRAP - Rounds and Reps)

18 min AMRAP

Run 400m

5 Strict HSPU

10 TTB

15 Push ups

Scaled:

Run 400m

2 Wall Walks

10 Knees to chest

15 Push ups from knees