April 10,2019

United Performance - CrossFit

Warm-up (No Measure)

Assault Bike 2 min

Ski Erg 1 min

+

Banded Shoulder distraction 1 min per side

+

Spiderman into hamstring, inch worm into push up 2 push ups

+

5 min Split Jerk stance work

Behind The Neck Jerk (1,1,1 rest 2 min )

Split Jerk

Paused Split Jerk (3,3,3 rest 2 min )

2 Second pause in the dip

Metcon (AMRAP - Rounds and Reps)

5 min AMRAP

10/8 Calorie Assault

5 S2OH @60% of 1RM Split Jerk

Scaled:

8/6 Calorie Assault

5 S2OH @40% of 1RM