November 13,2018

United Performance – CrossFit

Warm-up (No Measure)

1 Set:

Banded Shoulder Distraction 1 min per side

Inch worm into push up

8 half kneeling bottoms up KB press

20 sec single arm plank

+

5 min Barbell shoulder to OH drills for push press/jerk

Push Press (3RM )

Push Jerk (1RM )

Metcon (Time)

For time:

30/22 Calorie Ski Erg

15 Hang Power Clean 135/95

30/22 Calorie Assault

15 Shoulder To OH 135/95

(Goal should be UB HPC and S2OH)

Scaled:

22/16 Calorie Ski Erg

15 Hang Power Clean 75/45

22/16 Calorie Assault

15 Shoulder to OH 75/45