18
Feb
February 19,2019
United Performance – CrossFit
Warm-up (No Measure)
Banded Shoulder Distraction 1 min per side
+
Ski Erg 2 min/or Assault Bike 2 min
+
2 Sets:
Bird Dog 5 slow controlled reps per side
10 Scapula Pull ups + 5 Strict Pull ups
30 sec handstand hold
Weighted Pull-ups (3,3,3,3 rest 20 seconds )
A1. Weighted Pull ups 3,3,3,3 rest 20
A2. AMRAP Strict Unbroken HSPU (Push ups)
Metcon (Time)
5 Rounds for time:
50 Double Under
10 Thrusters 95/65
10 CTB Pull ups
Scaled:
100 Single under
10 Thrusters 65/45
10 Jumping CTB or Pull ups