February 1,2019

United Performance – CrossFit

Warm-up (No Measure)

Row 250m

Ski 250m

Assault 12/10 Calories

+

Inch Worm into push up

10 Wall facing air squats (perfect mechanics)

15 leg swings (side to side & front to back)

10 Single Arm KB Swing to eye level

10 KB Goblet Squats

10 KB Snatch per arm

Metcon (Time)

4 Rounds for time:

21/15 Calorie Bike

18 Wall balls 20/14

15 KBS 53/35

12 Burpees

Scaled:

15/12 Calorie Bike

18 Wall balls 14/10

15 KBS 44/26

12 Burpees

(If all of the bikes are taken, use Ski erg calories)