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