September 6,2018

United Performance – CrossFit

Warm-up (No Measure)

3 Sets:

10 Glute Bridges @ 20X2 Tempo

Rest 15 sec

8 Cossack Squat per side

Rest 15 sec

30 sec Active Ring Hang

Rest 15 sec

30 sec Sorenson hold

Rest 60-90sec

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

Buy in 1200m Run:

Remaining time

10 Squat Snatch 95/65

15 GHD Sit ups

50 Double Unders

Scaled:

Buy in 800m run:

remaining time

10 Power Snatch

15 Med ball sit ups

100 singles