October 18,2018

United Performance – CrossFit

Warm-up (No Measure)

2 Sets:

Assault Bike 45 seconds

30 sec banded shoulder distraction

rest 15 sec

30 mountain climbers

rest 15 sec

5-7 Strict Pull ups or ring rows

+

Rope climb technique

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

20 min AMRAP

60/40 Cal assault bike

30 KBS 53/35

8 Rope Climbs

Scaled:

20 min AMRAP

40/20 Calorie Assault Bike

30 KBS 35/26

20 Ring Rows