11
Feb
February 12,2019
United Performance – CrossFit
Warm-up (No Measure)
Ski Erg 1 min
Assault Bike 1 min
Jump rope 1 min
+
2 Sets:
6 half kneeling Single arm DB Strict Press
12 Scapula push ups on elbows
30ft banded lateral walks + 10 squats
+
Hang Power Clean tech
Metcon (3 Rounds for reps)
4 min AMRAP
27 Hang Power Clean 115/75
27 Wall ball 20/14
27/22 Calorie Ski Erg
Rest 4 min
4 min AMRAP
21 Hang Power Clean 115/75
21 Wall ball 20/14
21/15 Assault bike Calorie
Rest 4 min
4 min AMRAP
15 Hang Power Clean 115/75
15 Wall ball 20/14
15 Burpees
Scaled:
75/55
22/18 Ski Erg
15/12 Assault Bike
12 Burpees