15
Jan
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