26
Sep
September 27,2019
United Performance – CrossFit
Warm-up (No Measure)
Banded Shoulder distraction 1 min per side, couch stretch 1 min per side
Metcon (No Measure)
2 Sets:
1. False Grip Passive Hang From Rings: 8-12 sec, feet supported if needed
2. Bottom of Ring Dip Support Hold: 8-12 sec
3. Top of Ring Dip Support Hold: 8-12 sec
4. False Grip Ring Rows: 10-12 reps
*If can complete strict muscle ups, perform 1 set of drills + accumulate 5-15 reps for quality
*Coaches, create stations & rotate class through each drill every 60-90 sec.
*20 min total