April 17,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded Shoulder Distraction 1 min per side

Front Split supported by rig 30 sec per side

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Spiderman into hamstring, knee hug into lunge

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2 Sets:

10 Bent Over DB Y,T,W

5 broad jumps

10 DB Strict Press

5 seconds @100% assault Bike

10 DB Push ups

Split Jerk (Build to a Max )

Metcon (Time)

25-15-10

DB Snatch 50/35

Pull ups

Scaled:

DB Snatch 35/20

Jumping Pull ups