December 28,2018

United Performance - CrossFit

Warm-up (No Measure)

Banded Shoulder distraction 1 min per

+

2 sets:

Row or ski erg 1 min at easy pace

6 KB windmill per side slow and controlled

6 Goblet Squats

6 Single arm KB Push press per side

10 scap push ups

10 Scap pull ups

5 Strict pull ups

Push Jerk (build to a moderate single )

Metcon (Time)

21-15-9

Push Jerk 135/95

CTB pull up

Scaled:

21-15-9

Push Jerk 95/65

Jumping CTB