April 26,2019

United Performance - CrossFit

Warm-up (No Measure)

Lacrosse Ball or foam roll upper back, scapula for 2 min total

+

Row 500m, Ski Erg 500m, Assault Bike 15/12 Calories

+

Couch Stretch both hands on wall behind you 1 min per side

Frankenstiens, Spiderman into hamstring, High knees, butt kickers

+

2 Sets:

3 Strict Pull ups

5 Empty bar Front Squats

5 Burpees

Metcon (AMRAP - Rounds and Reps)

10 min AMRAP

10 CTB Pull ups

10 Front Squats 165/115

10 Burpees

Scaled:

10 Jumping Pull ups

10 Front Squats 95/65

10 Burpees