August 12,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded Shoulder Distraction 1 min per side

Couch Stretch 1 min per side

+

Ski Erg 250m and C2 Bike 500m

+

Frankenstiens, Walking Knee hug, Inch worm into push up

+

2 Sets:

5 Ring Rows

20 Sec handstand hold

Metcon (Time)

A1. Weighted Pull up 3,3,3

Rest 30 sec

A2. AMRAP Kipping HSPU

Rest 2-3 min X3

For time:

30 Thrusters 95/65

30 CTB

Scaled:

30 Thrusters 65/45

30 Pull up/ Jumping CTB