January 31,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Hip distraction 1 min per side

Shoulder distraction 1 min per side

+

2 Sets:

Row 250m

Inch worm into push up

50 Single Under

15 Ring Rows

10 Front Squats with barbell

Metcon (5 Rounds for reps)

With Running clock

5 min max calorie row

4 min max HR Push ups

3 min max double under

2 min max strict pull up

1 min max front squat 95/65

Scaled:

Row

Push up on knees

Single under

Ring row

Front squat 65/45