4
Jul
July 5,2019
United Performance – CrossFit
Warm-up (No Measure)
Assault Bike 2 min (at progressive watt increase every 30 sec)
+
Banded internal rotation shoulder stretch 45 sec per side
+
Frankenstines, Ostrich, bear crawl, crab walk
+
10 Wall facing slow and controlled air squats
10 Single arm DB hang clean
10 Single arm DB push press
10 Single arm DB Power snatch
Metcon (Time)
5 Rounds for time
20 Air Squats
15/10 Assault Bike cals
10 DB Alternating Snatch 50/35
Scaled:
5 Rounds
20 Air Squats
12/8 Calorie Assault Bike
10 DB Alternating Snatch 35/20