20
Nov
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