February 27,2019

United Performance – CrossFit

Warm-up (No Measure)

Couch Stretch 1 min per side

+

Row/Ski 500m

+

Frankenstiens, Spider man into hamstring, Walking knee hug, ostrich

+

2 Sets:

10 Good mornings with empty barbell

10 front squats

10 kip swings

Deadlift (Build to a tough triple (not maximal) )

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

14 Wall balls 20/14

12 TTB

10 Deadlifts 155/105

Scaled:

7 min AMRAP

14 Wall balls 14/10

12 Knees to chest

10 Deadlifts 105/75