22
Oct
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