November 21,2018

United Performance – CrossFit

Warm-up (No Measure)

2 Sets:

Assault Bike 1 min

10 Cat Cow

30ft Bear Crawl (slow and controlled keeping low back flat)

10 Dumbbell Side Plank Rotations/side

5 Good Morning with plate 30X0

5 Kang squats with plate

Hang Squat Clean + Squat Clean (15 min working technique )

Metcon (AMRAP – Reps)

EMOM for 16 min

Min 1- 15 SDLHP 75/55

Min 2- 15 Wall balls 20/14

Min 3- Max Calorie Assault Bike

Min 4- Rest