September 6,2019

United Performance – CrossFit

Warm-up (No Measure)

Couch Stretch 1 min per side

Banded lateral walk 50ft + 5 Squats

Banded lateral walk forward 50ft and backwards 50ft

+

Ostrich, Spiderman into hamstring, walking knee hug into lunge

+

2 Sets:

Ski Erg 250m

10 Double KB OHS (light)

Metcon (Weight)

A1. Squat Clean 5 reps @70% of 1RM (as singles)

Rest 30 Sec X3

A2. 10 Pull ups

Rest 2 min X3

Metcon (Time)

For time:

10-8-6

Front Squat 185/105

12-12-12

Assault Bike

Scaled:

10-8-6

Front Squat 95/65

9-9-9

Assault Bike