September 21, 2018

United Performance - CrossFit

Warm-up (No Measure)

3 Sets:

10 Scapula Pull Ups (pause 1 sec at top of each pull)

rest 15 sec

20 ft Quadruped bear crawl Forward

*every 10ft perform 3 Push Ups @30X0 tempo

20ft Quadruped bear crawl Backwards

*every 10ft perform 3 Push Ups @ 30X0 tempo

rest 15 sec

15 sec Reverse shoulder Plank

rest 60sec

Metcon (Time)

30 Hang Squat Cleans 95/65

30 HSPU

30 Thrusters 95/65

30 box jumps 24/20″

30 OHS 95/65

30 CTB

Scaled:

30 Hang Squat Cleans 65/45

30 HR Push ups

30 Thrusters 65/45

30 box step ups 24/20″

30 front squats 65/45

30 Ring Rows