November 22,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Shoulder distraction 1 min per side

+

Banded tall plank lateral walk + 5 Push ups 50ft both directions

+

Partner Ski Erg 1K alternate every 250m

+

Spiderman into hamstring, duck walk 10 ring rows, 3 wall walks

Metcon (No Measure)

4 sets:

A1. Strict Rope Pull-Ups: AMRAP/Side (switch top hand each set)

Rest 1 min

A2. Strict HSPU Eccentrics: 3 reps w/ slow controlled lower (aim for 5-7 seconds) to tripod position

Rest 1 min

Metcon (Time)

21-15-9:

SA DB Squat Snatch 50/35#

Wallball 20/14

SA DB OH Walking Lunges 50/35#

Scaled:

21-15-9:

SA DB Squat Clean – Adjust loading as needed

Wallball – Adjust Loading as needed

SA Front Rack DB Walking Lunges – Adjust Loading As Needed