December 27,2018

United Performance – CrossFit

Warm-up (No Measure)

Couch Stretch 90 sec per side

Pigeon Stretch 45 sec per side

+

Assault 2 min

Row 90 seconds

Jump rope single under 1 min

+

50ft lateral band walks + 10 air squats

10 cossack squats

30 sec hollow body hold + 30 sec flutter kicks

Squat Clean (Build to a tough single )

Front Squat (Build to a tough single )

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

12/9 Calorie Bike

5 Squat Cleans 135/95