November 12,2019

United Performance – CrossFit

Warm-up (No Measure)

Couch Stretch 2 min per side

+

Frankenstiens, Spiderman into hamstring, banded lateral walks + 10 Squats, Banded tall plank lateral walks + 10 Push ups

Metcon (Weight)

4 sets:

A1. Strict Ring Pull-Ups: 3-5 tough reps w/ 3-5 sec slow eccentric to full hang

Rest 1 min

A2. Box Squat @ 5111: 3 reps – slow & controlled focusing on eccentric loading

Rest 1 min

Metcon (Time)

For time:

20 TTB

30 SA KB OHS – 53/35# (15/side)

40 Burpees – 6″ target OH

30 SA KB OHS – 53/35# (15/side)

20 TTB

Scaled:

For time:

20 Hanging Knee Raises

30 SA KB OHS (15/side) – adjust loading as needed, or SA KB Front Squats

40 Burpees – 6″ target overhead

30 SA KB OHS (15/side) – adjust loading as needed, or SA KB Front Squats

20 Hanging Knee Raises