March 27,2019

United Performance – CrossFit

Warm-up (No Measure)

Couch Stretch 1 min per side

+

Ski Erg 500m or Row 500m

+

2 Sets:

A1. 10 Wall slides

A2. 10 Empty Bar Strict Press

A3. 30 Sec hollow body hold

+

5-10 min foot work for split jerk

Split Jerk Strict Press (3,3,3 rest 2 min )

Split Jerk (Build to moderate single )

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

6 Strict Pull ups

12 V-ups

Scaled:

6 Ring Rows

12 Sit ups