2
May
May 3,2019
United Performance – CrossFit
Warm-up (No Measure)
Lacrosse Ball in hip 1 min per side
Lacrosse Ball in tricep/Lat 1 min per side
+
Row 250m, Ski Erg 250m
+
Leg Swings 10 each direction
Spiderman hold 30 sec + hamstring hold 30 sec X2 per leg
+
2 Sets:
10 Kip Swings
5 Burpees
10 Box Jumps
5 Knees to chest
10 Deadlifts empty bar
Metcon (Time)
Row 500m
50 TTB
Row 500m
35 Deadlifts 165/105
Row 500m
20 Burpee Box Jump overs 24/20
Scaled:
Knees to Chest/Sit up
Deadlift 115/75
Burpee Step overs 20″