June 26,2019

United Performance – CrossFit

Warm-up (No Measure)

Couch stretch 1 min per side

+

Row 500m

+

Spiderman into hamstring, leg swing 20 side to side and front to back

+

All with empty barbell

5 Deadlifts, 5 front squats, 5 strict press, 5 back squats, 5 good mornings, 5 thrusters

Squat Clean (1 rep every 45 seconds X6 sets )

Metcon (Time)

3 Rounds

21/15 Calorie Assault bike

21 Wall balls 20/14

Scaled:

15/12 Calorie Assault bike

21 Wall balls 14/10