31
Jan
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)