January 16,2019

United Performance – CrossFit

Warm-up (No Measure)

Couch Stretch 90 sec per side

Spiderman hold 30 sec per side X2 (elbow to ground)

Elbows on box 2 min hold with PVC

+

6 Reverse Lunges per leg

30ft banded lateral walk

10 Air Squats with band

30ft banded lateral walk

20 sec Superman Hold

Clean Complex (Build to a max of the complex )

Hi Hang Squat Clean + Hang Squat Clean + Squat Clean from ground + Front Squat

Metcon (AMRAP – Reps)

Take 70% of the complex and perform 1 AMRAP set of unbroken TnG Squat cleans