March 11,2019

United Performance – CrossFit

Warm-up (No Measure)

Run 400m

+

Frankenstiens, spiderman, duck walk, karaoka

+

10 DB side lying DB external rotations

10 DB cossack squats per side

10 Jefferson curls

+

Skill: Double under, speed steps practice

Metcon (Time)

4 Rounds for time:

42 Double Under

21 Wall balls 20/14

15 Box jumps 24/20

12 DB Snatch 50/35

Scaled:

84 singles

21 Wall balls 14/10

15 Box step ups 20″

12 DB Snatch 35/20