27
Jan
January 28,2019
United Performance – CrossFit
Warm-up (No Measure)
Banded Shoulder Distraction 1 min
Banded Hip Distraction 1 min
+
Knee hug into spiderman
Inch worm into 1 push up + 1 Squat
Leg swings 20 side to side and front to back
+
10 Half kneeling KB bottoms up press
10 Goblet squats
10 Single arm KB OHS
Split Jerk (Build up to moderate single )
Metcon (Time)
For time: 10 Clean & jerks 135/95
2 Rounds Cindy
8 Clean and jerks 135/95
2 rounds Cindy
6 Clean and Jerks 135/95
2 Rounds cindy
Scaled:
75/55
Ring Rows/Push ups on knees/Air Squat to ball