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