19
Nov
November 20,2018
United Performance – CrossFit
Warm-up (No Measure)
1 Set:
Ski Erg 250m
Banded shoulder distraction 45 sec per side
Assault bike 45 seconds @moderate pace
Shoulder extension plank 30 seconds
2 Set:
50 single under
10 KB half kneeling single arm DB press
10 single leg touching good mornings
Metcon (Time)
A1.Push Press 5,5,5 rest 20 seconds
A2. 30 Second Double KB OH hold 53/35 rest 2 min X3
3 Rounds for time:
80 Double under
40/32 Calorie Row
20 Single arm DB Push press 50/35
Scaled:
160 single under
32/24 Calorie Row
20 Single arm DB Push press 35/20