July 22,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Shoulder distraction 1 min per side

Banded hip distraction 1 min per side

+

Inch worm into push up, spiderman into hamstring

+

2 Sets:

30 sec handstand hold

10 Cossack squats

5 Strict Pull up

Metcon (Time)

A1. Parallette Push Ups AMRAP UB Set rest 20 sec X2

A2. AMRAP UB Kipping ring dip rest 20 sec X2

A3. AMRAP Support hold on rings rest 2-3 min X2

For time:

3 Rope Climb

6 D ball over shoulder 100/80

2 Rope climb

4 D ball over shoulder 100/80

1 Rope Climb

2 D ball over shoulder 100/80

Scaled:

12-9-6 CTB/Pull up

6-4-2 D ball 80/60