21
Nov
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