February 13,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded Shoulder Distraction 90 seconds per side

Frankenstiens, Inch worm into push up

Leg swings 15 side to side

+

Crossover Symmetry while partner

Rows 250m

10 Ring Rows

10 DB Power Snatch +10 single arm DB OHS

Power Snatch Complex (Build to a max )

3 Position Power Snatch

1 from the Pocket, Hang, and Floor

Metcon (AMRAP - Rounds and Reps)

10 min AMRAP

8 Strict Pull ups

8 Strict HSPU

Scaled:

8 Ring Rows

8 HR Push ups (keep feet on the ground)