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