October 23,2018

United Performance - CrossFit

Warm-up (No Measure)

2 sets:

30 Backwards Single Unders

8 Side Lying DB External Rotations/arm 20X0

10 Sec L-hang from pull up bar

8 Goblet Cossack Squat Right @ 30X1 Tempo

Run 200m

10 Pass throughs eagle grip

(5-10 min DU practice, speed steps, wrist movement, jump height skill)

Metcon (Time)

For time:

Buy in 30/20 Calorie Assault bike

+

3 Rounds

30 Double unders

15 Unbroken KBS 44/26

30 Double unders

15 TTB

+

Buy out 30/20 Ski Erg

Scaled:

Buy in: 20/12 Calorie Assault

+

3 Rounds

60 Singles

15 Undbroken KBS 26/18

60 Singles

15 Knees to chest

+

Buy out: 20/12 Ski erg