6
Oct
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