August 26,2019

United Performance – CrossFit

Warm-up (No Measure)

Lacrosse ball in scapula 2 min per side

+

Ski Erg 250m, Assault Bike 12 Calories

+

Frankenstiens, Inch worm 2 push ups + 2 Squats

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2 Sets:

8-10 Ring Rows

30 Sec bottom of squat hold (arms OH)

30 Sec Hollow body hold

Metcon (No Measure)

A1. Weighted Pull up 1,1,1 rest 30 sec

A2. Parallete Shoot throws 10 reps rest 2 min X3

EMOM for 20 min

Min 1- 10-15 Kipping HSPU

Min 2- 30sec D-ball carry 100/80

Min 3- 15-20 V-ups

Min 4- 12/9 Ski Erg Calories