28
Nov
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