22
Sep
September 23,2019
United Performance – CrossFit
Warm-up (No Measure)
Row 250m/Ski Erg 250m
+
Banded Lateral Walk 50ft + 10 Squats
Banded tall plank lateral walk 50ft + 5 Push ups
+
Frankenstiens, 10 Wide Stance good mornings
+
DB OHS tech
Metcon (AMRAP – Rounds and Reps)
20 min amrap:
40 Cal Row
30 Power Snatch 75/55#
20 SA DB OHS 50# (10 per arm)
10 Hand Release Bar Facing Burpees
Scaled: 55/35 Power Snatch
DB OHS (lighter OHS or DB Front Squat)
Metcon (Weight)
EMOM 10 min:
Odd – 6-10 TnG Deadlift 225/155#
Even – 30-60 double unders
*Aim for about 20-30 seconds of work for the double unders