October 7,2019

United Performance – CrossFit

Warm-up (No Measure)

Foam roll t-spine distraction with barbell OH 1 min

+

Ski Erg 20/15 calories

+

Coaches choice

Overhead Squat (3X3 rest 2 min)

Metcon (3 Rounds for time)

15 Hand Release Push-Ups AFAP X3 sets

*During 2 min rest after each set, find a Max L-Sit Hold

Metcon (AMRAP – Rounds and Reps)

10 min amrap:

10 Thrusters – 95#/65#

10 CTB pull ups

10 OHS 95/65#

10 TTB

Scaled:

10 min amrap:

10 Thrusters – 65/45# or DB’s

10 Pull-Ups (or Jumping Pull-ups)

10 OHS – 65/45# or DB Front Squats

10 Hanging Knee Tucks