June 12,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded hip distraction 1 min per side

Banded shoulder distraction 1 min per side

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Spiderman into hamstring, walking knee hug, duck walk

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2 Sets:

10 scapula push ups

50ft DB waiters walk

10 scapula pull ups

5 Kipping Knees to chest hollow body

10 walking lunges

Metcon (AMRAP - Rounds and Reps)

15 min AMRAP

15 TTB

10 single arm DB Shoulder to OH 50/35

50ft single arm DB OH walking lunge (switch 25)

5 D-ball over the shoulder 100/80

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Core:

30 Tuck ups

30 sec hollow body rock

30 V-ups

30 sec hollow body rock