December 20,2018

United Performance – CrossFit

Warm-up (No Measure)

Couch Stretch 1 min per side

Banded shoulder distraction 1 min per side

30 sec passive bar hang

+

2 sets:

40 sec Single under (use beaded rope)

20 sec Plate Loaded Good Morning Hold (plate across chest)

5 Strict Pull up

10 Jumping squats

12 Calorie Ski Erg

Metcon (Time)

3 Rounds for time

21/18 Calorie Assault bike

18 Thruster 65/45

15 Pull ups

Scaled:

3 Rounds

15/12 Calorie Assault bike

18 Thrusters 45/35

15 Jumping Pull ups