February 26,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded shoulder Distraction 1 min per

+

Run 400m

+

2 Sets:

30 sec Handstand hold

10 ring rows

30 sec glute bridge hold

Weighted Pull-ups (2,2,2,2 )

A1. Weighted Pull up 2,2,2,2 rest 20 sec

A2. Strict AMRAP UB HSPU set rest 2 min

Metcon (Time)

50/35 Calorie Assault Bike

Run 800m

30 KBS 53/35

20 Burpees over KB

Scaled:

35/25 Calorie Assault Bike

Run 600m

30 Russian KBS 35/26

15 Burpees over KB