February 11,2019

United Performance – CrossFit

Warm-up (No Measure)

Assault Bike 2 min

Row 2 min

+

Lacrosse ball in scapula 1 min per side

Lacrosse ball in hip 1 min per side

+

Frankenstines

Walking Pigeon stretch

Banded lateral walks + 10 squats

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

50 Double under

15 Power Snatch 75/55

20 Box jumps 24/20

15 wall balls 20/14

Scaled:

15 min AMRAP

100 Single under

15 Power Snatch 45/35

20 Box step ups 20″

15 Wall balls 14/10