February 4,2019

United Performance – CrossFit

Warm-up (No Measure)

Run 200m

+

Couch Stretch 1 min per side

Banded shoulder distraction

+

Frankenstiens

Inch worm into push up

Knee hug into lunge with spinal rotation

High knees

Butt kickers

Karaoka

+

2 Sets:

10 Scapula Pull ups

5 Strict Pull ups

10 Wall facing air squats

Metcon (Time)

Run 800m

80 Pull ups

100 Push ups

150 Air Squats

Run 800m

Scaled:

Run 400m

50 Ring Rows

60 Push ups on knees

70 Air Squats

Run 400m