October 23,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Shoulder distraction 1 min per side

+

Inch worm into push up + 1 Squat, Spiderman into hamstring

+

2 Sets:

Row 10 Calories

10 DB Push Press

Push Press (3,2,1 rest 2 min )

Metcon (AMRAP – Rounds and Reps)

12 min amrap:

10 CTB Pull-Ups

15 Wall Balls 20/14#

20/16 Cal Row

Cool Down:

A1. Prone Scorpions: 5 reps/side

A2. Alternating Single Leg V-Ups: 5 reps/side

A3. Arch Body Hold: 30 sec

A4. Seated Straddle Lift Offs: 30 sec AMRAP

A5. Hollow Body Tuck Hold: 30 sec

Rest 30 sec b/t each