February 13,2019


February 13,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Shoulder Distraction 90 seconds per side

Frankenstiens, Inch worm into push up

Leg swings 15 side to side


Crossover Symmetry while partner

Rows 250m

10 Ring Rows

10 DB Power Snatch +10 single arm DB OHS

Power Snatch Complex (Build to a max )

3 Position Power Snatch

1 from the Pocket, Hang, and Floor

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

8 Strict Pull ups

8 Strict HSPU


8 Ring Rows

8 HR Push ups (keep feet on the ground)