November 16,2018

United Performance – CrossFit

Warm-up (No Measure)

2 Sets:

Row 150m

10ft Plank Theraband Lateral Walk/side (band around wrist)

6 Cross Body Single Leg RDL @30X0 tempo

2 Sets:

Frankenstiens

Inch worm into push up 1-5 squat and pushup

High Knees/Butt kickers/ Karaoke

10 box jump overs high

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″