July 29,2019

United Performance – CrossFit

Warm-up (No Measure)

Lacrosse ball shoulder 2 min

+

Run 400m

+

Spiderman into hamstring, ostrich, high knees, butt kickers, kaorka

+

2 sets:

10 Banded Face pulls

10 Pushups

Metcon (Time)

A1. Strict Pull up AMRAP set

Rest 1 min

A2. Strict HSPU AMRAP Set rest 3 min X3

+

3 Rounds For time:

Run 400m

2 Rope Climbs

40 Air Squats

Scaled:

Run 400m

10 Ring Rows

40 Air Squat