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