April 12,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded Shoulder distraction 1 min per side

30 seconds reverse bridge plank hold

+

Frankenstiens, Spiderman into hamstring, leg swings 10 each direction

+

2 Sets: Ski/Row 500m

50ft banded lateral walk + 5 Squats

10 Cossack Squats

5 Scapula Pull ups + 5 Kipping Pull ups

50 Single under

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP

10 Front Squat 185/125

20 CTB Pull up

50 Double under

Scaled:

12 min AMRAP

10 Front Squats 115/75

20 Ring Row

100 Single under