January 7,2020

United Performance – CrossFit

Warm-up (No Measure)

A. EMOM x 12:

Min 1: Bottom of Pistol Iso Hold: 10-30 second/side

Min 2. Band or Plate Assisted Pistol Eccentric Only: 3 reps/side – slow & controlled

Min 3. Feet Together Squats @ 2020: 8-10 reps

Min 4. Feet Together Deck Squats: 4-6 reps

Metcon (Time)

3 Rounds For Time:

11 Double DB Snatch – 50/35# per hand

Row 25/19 Calories

50ft Double DB Front Rack Walking Lunges – 50/35# per hand

Row 25/19 Calories