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″