October 8,2018

United Performance - CrossFit

Warm-up (No Measure)

2 Sets:

30 Single unders forward

30 single unders backwards

Rest 15 sec

Spiderman into hamstring

4 cossack squats @30X1 Left

4 cossack squats @30X1 Right

Rest 15 sec

Inch worm into push up

7 Strict Pull ups or Ring Rows

Metcon (Time)

21-15-9

Wall balls 20/14

Pull ups

Thrusters 95/65

Box Jumps 24/20

Scaled:

Wall balls #14/10

Jumping Pull up

Thruster 55/35

Box Step ups 20″

Beginner

Air Squat

Ring Row/Jumping Pull up

One DB in front rack squats

Box step ups 20″