October 22,2018

United Performance - CrossFit

Warm-up (No Measure)

2 Sets:

Row 250m

1 min couch stretch per side

20 sec passive hang from pull up bar

20 mountain climbers

2 sets:

Ski erg 150m

20 sec single leg glute bridge

20 ft Knee hug into lunge

10 PVC thrusters

Front Squat (8,8,8 rest 3 min )

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Scaled:

Row 750m

50 Thrusters 35/15

30 Jumping Pull ups