19
Dec
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