5
Sep
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