11
Jul
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