21
Jul
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