June 13,2019

United Performance - CrossFit

Warm-up (No Measure)

Foam roll/lacrosse ball 3-5 min

+

20 arm circles forward, 20 back wards, 20 ring out the towel stretch

+

3 Sets:

5 Scapula Pull ups

5 Strict Pull ups

30 sec passive hang

+

Frankenstiens, spiderman, leg swings

+

hollow body Kipping/Butterfly pull up practice

Metcon (AMRAP - Rounds and Reps)

Teams of 2:

20 min AMRAP

15/12 calorie Bike

12/9 Calorie Row

9 Pull ups

Complete full round before switching

Scaled:

12/9 Cal Bike

12/9 Cal row

9 Strict Ring rows