18
Nov
November 19,2018
United Performance – CrossFit
Warm-up (No Measure)
1 Set:
Row 300m
Banded Hip Distraction 1 min per side
Hollow Body Rock 30 seconds
Spiderman into Hamstring
Knee hug into lunge
50ft Banded lateral walk + 10 air squat
Front Squat (1 Rep Max )
Metcon (AMRAP – Reps)
2 min Clock
12 Thrusters 95/65
6 Power Snatch 95/65
AMRAP
Pull up remaining time
Rest 1 min
2 min Clock
12 Thruster 95/65
6 Power Snatch 95/65
AMRAP Burpee remaining time
Rest 1 min
X2
Score is total number of pull ups and burpees added up