January 2,2019

United Performance - CrossFit

Warm-up (No Measure)

Couch stretch 1 min per side

Banded Shoulder distraction 45 sec per side

+

2 Sets:

Ski Erg 200m

Walking knee hug

10 side plank over arch + 20 sec hold on final rep

Row 200m

10 single arm DB OHS

Metcon (Time)

3 Rounds for time:

Row 500m

25 Sit ups

20 Push Press 95/65

15 TTB