April 29,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded Shoulder Distraction 1 min

+

2 min Ski and Assault Bike

+

Inch worm into Push ups, Bear Crawl, Spiderman into hamstring, walking arm circles

+

2 Sets:

30 sec Wall facing handstand hold

10 Ring Rows

Metcon (No Measure)

EMOM for 12 min

Min 1- 8-12 Strict HSPU

Min 2- 8-10 Strict Pull ups

Min 3- 30 second assault bike 600+/400+ watts

Rest 1 min min

EMOM for 12 min

Min 1- 30 Sec D-ball hold on stomach/chest 100/80

Min 2- 15 Tuck ups

Min 3- 30 sec max rep bar facing burpees

Scaled:

Strict Push ups

Banded Strict Pull up

Assault Bike 400/300 watts

30 sec hold 80/60

15 Situps

Burpees