June 25,2019

United Performance - CrossFit

Warm-up (No Measure)

Single under 50 reps, alternating feet 50 reps, single leg 25 jumps per side, 50 double under

+

Spiderman into hamstring, Frankensteins

+

10 Bulgarian ring rows

10 Scapula pull ups

10 Strict Pull ups

10 Push ups

10 Pull ups

10 Burpees

Metcon (2 Rounds for reps)

Pull up skill/ttb skill

+

4 min AMRAP

21/18 Cal Row

21 Burpee

21 Pull ups

Rest 4 min

4 min AMRAP

15/12 Cal Row

30 double under

15 CTB Pull ups

+

Crossover symmetry iron scap protocol