14
Jul
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