July 15,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Shoulder distraction 1 min per side

+

Assault Bike 90 seconds @moderate pace

+

2 sets:

15 banded pull aparts, 15 Banded OHS, 12 Ring Rows

+

Skill Kipping Ring dip

Metcon (Time)

A. 4 Wall walks + 20 sec hold rest 2 min X2

B1. 6-8 strict ring dip rest 30 sec X2

B2. 6-8 Kipping Ring Dip rest 2 min X2

For time:

20 Burpees

20/15 Calorie assault Bike

20 Burpees

Scaled:

15 Burpees

15/12 Calorie assault bike

15 Burpees