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*