October 29,2018

United Performance - CrossFit

Warm-up (No Measure)

2 Sets:

Run 200m

45 sec couch stretch per side

20ft Banded lateral walks

Inch worm into 1 push up + 1 Air Squat up into 2+2 all the way to 5

20 sec side plank

10 DB muscle snatch

Front Squat (9,9,9 rest 2 min )

Metcon (AMRAP - Rounds and Reps)

13 min AMRAP

75 Wall balls 20/14

600m Run

45 DB Snatch 50/35

30 CTB

Scaled:

13 min AMRAP

75 Wall balls 14/10

400m Run

45 DB Snatch 35/20

30 Jumping CTB/Ring Row