August 27,2018

United Performance – CrossFit

Warm-up (No Measure)

3 Sets:

Half Kneeling Bottoms up KB press 6-8 per/arm

rest 30 sec

20ft banded lateral walks

rest 30 sec

12 Scapula push ups on elbow

rest 60 seconds

Metcon (Time)

For time:

30 Box Jumps 24/20

30 CTB

30 Front Squats 115/75

30 Push Press 115/75

30 Wall balls 20/14#

30 Burpees

+

Mobility

Scaled:

30 Box step ups 20″

30 Ring Rows/Jumping Pull ups

30 Front Squats 65/45

30 Push Press 65/45

30 Wall balls 14/10#

30 Burpees