August 19,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded shoulder distraction 1 min per side

+

1 min speed step test

+

Inch worm into push up, walking knee hug into lunge,

+

2 Sets:

5 Bulgarian Ring Rows

10 Push ups

15 Air Squats (working vertical torso)

Metcon (Time)

A1. Weighted Pull up 2,2,2 rest 30 sec

A2. 15 ring Push-ups rest 2 min X3

For time:

15-13-11-9

Pull up

Burpee

50-50-50-50

Double Under

Scaled:

15-13-11-9

Jumping Pull up

No Push up burpee

50-50-50-50

Single under