13
Jan
January 14,2019
United Performance – CrossFit
Warm-up (No Measure)
Banded Shoulder Distraction 1 min per side
Banded Hip distraction 1 min per side
+
2 Sets:
Row 250m
10 Cossack squats
10 Kip Swing + 5 Strict Pull ups
10 Thoracic rotations 5 per side
30 sec bent knee hollow body hold
Metcon (Time)
5 Rounds for time:
9 CTB Pull ups
15 Push ups
21 Air Squats
Run 200m
Scaled:
9 Ring Rows
15 Push ups from knees
21 Air Squats to med ball
Run 200m