November 9,2018

United Performance – CrossFit

Warm-up (No Measure)

1 Set:

1 min banded hip distraction

Run 200m

1 min banded shoulder distraction

Run 200m

2 Sets:

10 Single arm DB muscle snatch

High knees + Butt kickers

10 Single arm DB OHS

5 Burpee Box jumps

Metcon (Time)

Open 17.1 Version 2.0

10 DB Snatch 50/35

15 Box jump overs 24/20

20 DB Snatch 50/35

15 Box jump over 24/20

30 DB Snatch 50/35

15 Box jump over 24/20

40 DB Snatch 50/35

15 Box jump over 24/20

50 DB Snatch 50/35

15 Box jump over 24/20