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