July 8,2019

United Performance – CrossFit

Warm-up (No Measure)

Run 400m

+

Banded shoulder distraction

+

Frankenstiens, Inch worm into push up, Walking knee hug

+

15 banded shoulder pull apart, 15 air squats

Metcon (Time)

A1. 10 Kipping HSPU rest 1 min

A2. 6-10 Strict Ring Dip 1 min

A3. 10 Push ups rest as needed X2

+

3 Rounds for time:

Run 400m

9 Burpee box jumps 24/20

6 D-ball over shoulder 100/80