September 25,2018

United Performance – CrossFit

Warm-up (No Measure)

9 min – Focus on Quality:

40 sec Single Unders (use beaded rope)

20 sec loaded plate Good Morning Hold (Front Loaded Plate Across Chest)

50ft Single Arm KB Front Rack Carry Left arm

20 sec Hollow Body Hold

50ft Single Arm KB Front Rack Carry Right arm

Deadlift (Build to a tough single )

Metcon (Time)

4 Rounds for time:

10 TTB

10 Burpees

Scaled:

10 Knees to chest

10 Burpees