May 1,2019

United Performance - CrossFit

Warm-up (No Measure)

Run 400m

+

Couch Stretch, Banded shoulder distraction

+

Frankenstiens, spiderman into hamstring, ostrich, high knees, butt kickers, karaoke

+

2 Sets:

5 Scaupla Pull ups

5 Push ups

10 Air Squats

Metcon (3 Rounds for time)

Murph Prep:

3 Sets:

Run 800m

20 Pull ups

30 Push ups

50 Air Squats

Run 200m

Rest 4 min between set

40 min TIME CAP

Scaled:

Run 800m

20 Ring Row/Jumping Pull up/Banded pull up

30 Push ups on knees

50 Air Squats to ball

Run 20m

Rest 4 min

Each round of pull ups alter from ring - jumping- band