June 17,2019

United Performance - CrossFit

Warm-up (No Measure)

Lacrosse ball in trap/scapula 3 min per side

+

Ski erg 15 Cals/Row 250m/Assault Bike 12 Calories

+

Inch Worm into push up, Spiderman into hamstring

+

2 Sets:

5 DB Y raises, T raise, W raise

30 sec plank on hands

30 sec passive hang on bar

Metcon (Time)

A1. Strict Pull up 6,6,6 rest 30 sec

A2. 30 sec handstand hold or wall walk hold rest 2 min X3

+

20 Bar Facing Burpee

10 S2OH 135/95

20 Bar Facing Burpee

10 S2OH 135/95

5 min CAP

Scaled:

16 BFB

10 S2OH 95/65

16 BFB

10 S2OH 95/65