January 17,2020

United Performance – CrossFit

Warm-up (No Measure)

Couch Stretch, banded shoulder distraction

+

Coaches choice

Deadlift (12,10,8,6 every 2 min )

TnG Deadlift: 12,10,8, 6 reps – 1 new set every 2 minutes – slight increase in load each set

Metcon (AMRAP – Rounds and Reps)

For 20 minutes:

Working 30 sec on/30 sec off

4 DB Box Step-Overs – 50/35# per hand, 24/20″

2 Ring Muscle Up

4 DB Devil Press – 50/35# per hand

8 Toes to Rings

*Pick up where you left off each set