September 18,2018

United Performance – CrossFit

Warm-up (No Measure)

2 Sets Not For Time:

8 DB bent over rows @ 20X0 tempo

Rest 15 sec

15 sec Single Arm Plank/arm

Rest 15 sec

20 banded dead bug

Rest 15 sec

8 Elbow on Knee External Rotations @20X0 tempo

Rest 60 sec

Metcon (AMRAP – Reps)

5 Rounds for reps

1 min calorie row

1 min power 135/95

1 min TTB

1 min rest

Scaled:

Power Clean 95/65

Med ball sit ups