April 22,2019

United Performance - CrossFit

Warm-up (No Measure)

Row 250m, Ski Erg 250m

+

15 Banded OH pull aparts

15 Pull aparts band in front of body

15 band around body pulls band on back

15 banded pass throughs

+

2 Sets:

30 Second bent knee hollow body hold

2 wall walks + 10 sec hold at end position

Metcon (No Measure)

EMOM for 12 min

Min 1- 6-10 Strict HSPU

Min 2- 6-8 Strict Pull ups

Min 3- 30 second Row @tough pace

Rest 1 min min

EMOM for 12 min

Min 1- 6-10 Kipping HSPU

Min 2- 10 Bent over Barbell rows

Min 3- 30 second max rep burpee

Scaled:

Push ups

Bulgarian Ring Row

Row

+

Deficit Push ups on plates

DB Bent over row

No push up burpee