7
Jan
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