March 18,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded shoulder distraction 1 min per side

+

Knee hug into lunge, Spider man into hamstring

+

2 Sets:

10 Wall facing air squats

6 Single arm ring row

6 single arm DB reverse lunge

+

1 min speed test (alternate feet)

Metcon (Time)

150 Double Under

15 CTB pull ups

25 Single arm DB thrusters 50/35 Right

15 CTB

25 Single Arm DB thrusters 50/35 left

15 CTB Pull ups

150 Double under

Scaled:

200 Single under

15 Jumping CTB

25 Single arm DB thrusters 35/20 Right

15 Jumping CTB

25 Single Arm DB thrusters 35/20 Left

15 Jumping CTB

200 Single Under