November 29,2018

United Performance – CrossFit

Warm-up (No Measure)

Banded Shoulder distraction 1 min per

30 sec Wrist stretching forward and back, side to side, palms up

+

2 Sets:

40 sec Single Under with beaded rope

20 sec weighted good morning with plate in front rack

30ft KB waiters walk

20 sec Hollow Body Hold

30ft KB waiters walk

Metcon (4 Rounds for reps)

Skill: Kipping HSPU 10 min

4 Separate Scores:

1 Min max rep Strict Pull up

Rest 1 min

2 min Max Rep Bench Press 135/95

Rest 1 min

3 min Max Rep

Double Unders

Rest 1 min

4 min Max Rep Devils Press 35/25

Scaled:

Ring Row

Bench Press 65/45

Single under

Devils press 20/10