4
Nov
November 5,2019
United Performance – CrossFit
Warm-up (No Measure)
Row 250m/ Assault Bike 10 Calories
+
Banded shoulder distraction 1 min per side
Spiderman into hamstring, Walking knee hug into lunge, Ostrich
+
20 Air Squats + 10 Strict Pull ups + 10 Burpees
Metcon (4 Rounds for reps)
6 min AMRAP:
Row 200/170m
10 Single Arm DB Power Snatch 50/35#, alternating hands (5/side)
Row 200/170m
10 Single Arm DB Hang Power Clean/Jerk 50/35#, alternating hands (5/side)
Rest 2 min X2 sets
*Goal is to get the same score but hold the highest possible effort. The higher the difference the lower the rank.
Rest 4 min
6 min AMRAP:
8 Burpees 6″ touch to target overhead
Assault bike 10/7 Calories
Rest 2 min X2 sets
Cool Down:
Crossover Symmetry Recovery Protocol