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