24
Sep
September 25,2019
United Performance – CrossFit
Warm-up (No Measure)
Run 400m
+
Banded lateral walks + 10 Squats
+
5 Burpees, 10 wall balls, 5 burpees, 10 Barbell Hang Cleans
Metcon (3 Rounds for time)
On the 10 minutes for 3 sets:
12 Burpees to 6″ reach
24 Wall Ball 20/14
12 Bar Facing Burpees
12 Box Jumps 24/20″ (not lateral)
5 Hang Squat Cleans @60-70% 1rm
*7 min cap for each set
Scaled:
Hang Squat Cleans lighter barbell or DB
Metcon (No Measure)
EMOM for 4-8 min
Min 1: 30 sec Arch Body Rocks
Min 2: 15 sec Side Plank Hold on Elbow per side
Min 3: 30 sec Hollow Body Hold
Min 4: 8-10 Plank to pike with feet on rower seat