September 28,2018

United Performance - CrossFit

Warm-up (No Measure)

3 Sets:

10 Quadruped Fire Hydrants/leg

Rest 15 sec

5 Single Arm KB Front Rack Box Step Up (try to control the lowering on each rep) Right

5 Single Arm KB Front Rack Box Step Up Left

Rest 15 sec

5 Single Arm Turkish get Up/arm

Rest 60 sec

Metcon (Time)

Buy in 30/20 Calorie Ski Erg

Into

3 Rounds:

10 Deadlifts 155/105

30 Double unders

Buy out: Run 800m

Scaled:

25/15 Calorie Ski Erg

Into

3 Rounds:

10 Deadlifts 95/65

60 Singles

Buy out: Run 800m