28
Aug
August 29,2018
United Performance – CrossFit
Warm-up (No Measure)
4 Sets:
15ft Dual banded Tall Plank Lateral Crawl R
15ft Dual banded Tall Plank Lateral Crawl L
Rest 15sec
10 Dual banded Air Squat @ 20X0 Tempo
Rest 15sec
5 Prisoner Good Morning
5 Single Leg Prisoner Good Morning R
5 Single Leg Prisoner Good Morning L
Rest 90sec
Hi hang Power Snatch + Hang Power Snatch (1 Hi-Hang PS + 1 Hang PS built to tough complex)
Metcon (Weight)
EMOM for 12 min
Min 1- 5 Power Snatch @75% (maintain form)
Min 2- 15/12 Calorie Row
Min 3- 15 abmat-situps
Scaled:
5 PS
12/10 Calorie Row
12 Sit ups