January 10,2020

United Performance – CrossFit

Warm-up (No Measure)

Banded Hip Distraction 1 min per side

Couch Stretch 1 min per side

Clean Grip Deadlift (@20X1: 5 reps every 2 min x 3 sets build each set )

Single Leg BB RDL (12-15 reps/side x 2 sets; rest 1 min b/t legs)

Rear Foot On Bench

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

6 Thrusters 95/65#

5 Strict HSPU’s

4 Power Cleans 95/65#

3 Bar Muscle Ups

Scaled:

6 Thrusters – 75/55#

5 Strict HSPU’s or 2-3 Strict + 2-3 Kip, or all Kip

4 Power Cleans – 75/55#

3 Burpee CTB Pull-Ups or 3 Burpee Jumping CTB Pull-Ups