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