October 25,2018

United Performance – CrossFit

Warm-up (No Measure)

2 Sets:

Row 45 seconds

10 Banded face pulls

20 sec hollow body rock

20ft Spiderman into thoracic rotation

Run 100m

Metcon (Time)

30-24-18-12

Goblet Squat 70/53

Sit ups

10m shuttle sprints

Scaled:

24-18-12-10

Goblet Squat 44/26

Sit ups

10m shuttle sprints