October 11,2019

United Performance – CrossFit

Warm-up (No Measure)

Couch Stretch 1 min per side

Banded shoulder distraction 1 min per side

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Ski Erg/Row and Assault bike 10 calories @ smooth pace

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Frankenstiens, spiderman into hamstring, inch worm into push up

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Barbell warm up (snatch and clean and jerk tech)

Find the best strategy for athlete and work on cycling empty bar

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3 Sets:

3 Clean and Jerk or Snatch 65/45

3 Bar facing burpee

rest as needed between sets increase weight each set

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes