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