27
Nov
November 28,2018
United Performance – CrossFit
Warm-up (No Measure)
Couch Stretch 2 min per side
1 min frog stretch
+
2 Sets
Row 200m
Walking pigeon stretch
Knee hug into spiderman
10 Push ups + 30 second plank hold
20 sec single leg flute bridge
Squat Clean (Cluster 1.1.1 rest 20/rest 3 min X3 )
Metcon (Time)
5 Rounds for time:
Run 200m
15 Wall balls 20/14
9 deadlifts 225/155
Scaled:
5 Round
Run 200m
15 Wall balls 14/10
9 Deadlifts 135/95
*If it’s to cold row 250m*