17
Oct
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