August 2,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Hip Distraction 1 min

Banded Shoulder Distraction

+

Tall plank lateral walks 50ft + 10 push ups

+

Banded lateral walk 100ft + Forward walk and backwards

+

10 Good mornings empty bar, 10 strict press, 10 Strict pull up

+

2 Sets:

10 Deadlifts build each set

5 burpees

5 pull ups

Metcon (Time)

5-10-15-10-5

Pull up

Deadlift 225/155

Burpee

Scaled: Jumping CTB/Ring Row

Deadlift 155/105

Burpee