January 8,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Shoulder Distraction 1 min per side

30 Sec single under forward/ 30 sec single under backward

+

2 Sets:

Row 60 seconds

10 Kip Swings

10 Push ups

30 sec bent knee hollow body hold

+

5-10 min TTB-Pull up efficiency

Metcon (3 Rounds for reps)

4 min AMRAP:

27 Calorie Row

27 Burpees

27 CTB Pull-ups

rest 4 min

4 min AMRAP:

21 Calorie Row

21 Burpees

21 Toes-to-Bar

rest 4 min

4 min AMRAP:

15 Calorie Row

15 Burpees

15 Pull-ups

Scaled:

21/15/9 rep scheme (Jumping CTB pull ups/ knees to chest/ Jumping Pull up