December 18,2018

United Performance - CrossFit

Warm-up (No Measure)

Banded Hip Distraction 2 min per side (grab same side rear foot for the second min)

Banded Shoulder distraction 1 min per side

Frankenstines

High knees/ butt kickers/ walking knee hug

+

2 Sets:

Run 200m

5 Push ups

5 scapular pull ups

Row 250m

20 sec handstand hold on wall

10 kip Swings

+

Work TTB/HSPU efficiency

Metcon (Time)

4 Rounds for time:

Run 400m

15 TTB

15 HSPU

Scaled:

4 Rounds for time

Run 400m

10 Knees to chest

10 HR Push ups