15
Aug
August 16,2019
United Performance – CrossFit
Warm-up (No Measure)
Couch Stretch 1 min per side
Banded shoulder distraction 1 min per side
+
Banded lateral walk 50ft
+
Run 400m
+
Spiderman into hamstring, Walking pigeon,
+
Legless rope climb and single arm OHS technique
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
Run 200m
2 Rope Climbs
4 D-ball over the shoulder 100/80
6 Single arm DB OHS 50/35
Scaled:
Run 200m
6 Strict Pull up in band
4 D-ball over shoulder 80/60
6 DB Goblet squat 50/35