July 11,2018

United Performance - CrossFit

Metcon (AMRAP - Rounds and Reps)

Skill:

A1. Banded seated hamstring curls 15 reps X2

A2. Scapula pull ups 6 reps slow and controlled X2

20 min AMRAP

5 Pull ups

10 Push ups

15 Air Squats

20/16 Calorie Row

Scaled:

5 Ring Rows

10 Push ups on knees

15 Air Squats

16/12 Calorie Row