July 12,2019

United Performance – CrossFit

Warm-up (No Measure)

Assault bike 2 min Ski Erg 2 min

+

Banded thoracic stretch with foam roller 1 min

+

10 cossack squats, 10 walking lunges, 10 strict pull up

+

10 behind the neck snatch grip strict press, 10 OHS empty bar

Overhead Squat (Technique work up to moderate 3 reps @32X1 )

Metcon (Time)

3 Rounds

21 Wall balls 20/14

15/12 Calorie Assault bike

9 CTB Pull ups

Scaled:

21 Wall balls 14/10

12/9 Calorie Assault bike

9 Jumping CTB pull ups