March 29,2019

United Performance – CrossFit

Warm-up (No Measure)

Couch Stretch 1 min per side

Banded shoulder distraction

+

Row 500m or Ski Erg 500m

+

Spiderman into hamstring

Inch worm into push up + 1 Squat

Burpee broad jump

+

5-10 min Clean/Snatch warm up

Metcon (Time)

For time:

50 Wall balls 20/14

40 TTB

30 Burpees

20 Power Cleans 155/105

10 Snatches 155/105

20 Power Cleans 155/105

30 Burpees

40 TTB

50 Wall balls 20/14

20 min cap

Scaled:

14/10 Wall ball

Sit ups

Power Clean and Snatch 95/65