24
Sep
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