5
Jan
January 6,2020
United Performance – CrossFit
Warm-up (No Measure)
1-2 sets of 6-8 reps of the following movements:
-RDL’s
-Deadlifts
-Hang Snatch Shrugs
-Hang Muscle Snatch
-Squatting Quad Ankle Rocks
-Heaving Snatch Balance
-Overhead Squats
-Snatch Pull Unders
-Hang Power Snatch
-Hang Squat Snatch
Snatch (Build to 1RM in 15 min )
Metcon (Calories)
EMOM x 14:
Min 1: 1 Round of “Cindy”
Min 2: 50 sec A/B Calories
*Score is total calories at the end of the 14 minutes.
*1 Round = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats