October 11,2018

United Performance – CrossFit

Warm-up (No Measure)

3 Sets:

Assault Bike 60 sec easy

30ft banded lateral walks + 5 Squats at half way

Knee hug into lunge (rotate towards the knee that is up)

6 Single Arm Dumbbell Cuban Press

15 sec shoulder extension plank

Metcon (Time)

20-18-16-12-10

Dumbbell Snatch 50/35

After each round

50 Double unders

100 ft walking lunge

Scaled:

DB 35/20

100 Single unders

Beginner

DB 20/10

50 Single unders