January 24,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded shoulder distraction 1 min per side

+

Inch worm into push up

High Knees down and back

Frankenstiens

Butt kickers down and back

Ostrich stretch

Karaoka down and back

+

Rope Climb tech 5-10 min

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

Run 200m

14 Deadlifts 155/105

2 Rope Climbs

Sub:

20 min AMRAP

Run 200m

14 Deadlifts 95/65

6 Kipping Pull ups