June 19,2019

United Performance - CrossFit

Warm-up (No Measure)

Run 400m

+

Banded Shoulder distraction 1 min per side

+

Inch worm into push up, spiderman into hamstring, knee hug into lunge, high knees, butt kickers

+

2 Sets:

5 Strict pull ups

10 Scapula push ups

15 tuck ups

Metcon (AMRAP - Rounds and Reps)

Rope Climbs Skill work

15 min AMRAP

Run 200m

2 Rope Climbs

Scaled:

Run 200m

6 Pull ups (strict if possible or ring rows)