May 23,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Shoulder distraction 1 min per side

Foam Roll Calves, Hamstrings IT band

+

1 min single under

+

Tall plank lateral walks band on wrist 50ft both directions

+

Ring Dip Practice

+

2 Sets:

10 Push ups

10 Ring Rows

20 Double under

Metcon (Time)

15-12-9-6-3

Strict Ring Dip

Strict Pull up

50 Double unders after each round

Scaled:

Strict Push ups

Banded Strict Pull up

100 Single under