February 18,2019

United Performance – CrossFit

Warm-up (No Measure)

Couch Stretch 1 min per side

+

Row 250m

Ski Erg 250m

Frankenstiens

Spiderman into hamstring

2 sets:

15 Wall facing air squats

30 sec dead bug

+

5-10 min Deadlift warm up/set up and back angle when pulling

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

30/24 Calorie Row

20 Single arm DB push press 10/per arm 50/35

10 Deadlifts 225/155

Scaled:

24/20 Calorie Row

20 SADB PP 35/20

10 Deadlift 135/95