September 13,2018

United Performance - CrossFit

Warm-up (No Measure)

10 Alternating Turkish Get Ups – Not For Time (5 per arm)

+

4 Sets:

10 Bird Dog with Cross Body Elbow to Knee per side

10 Cossack Squats Alternating (5 per leg @ 21X1 tempo)

Deadlift (build to 90% and perform 3 singles )

Metcon (Time)

30-20-10

GHD Sit up

Box Jump over 24/20″