May 13,2019

United Performance - CrossFit

Warm-up (No Measure)

Lacrosse ball scapula 2 min per side

+

1 min beaded single under

+

Tall plank 30ft band on wrist + 10 push ups, Walking Quad stretch, ostrich

+

2 Sets:

20 sec handstand hold

10 scapula push ups

10 Scapula pull ups

5 Burpees

Metcon (Calories)

EMOM for 12 min

Min 1- 4 Strict HSPU + 4 Kipping HSPU

Min 2- 8-10 Strict Pull up

Min 3- 30 sec beaded double under

Rest 1 min

EMOM for 12 min

Min 1- 5 D-Ball over the shoulder 100/80

Min 2- 25 Sec L-Sit on paralletts

Min 3- 15 Sec assault bike sprint

Scaled:

Deficit Push up

Banded Pull up

D-ball 80/60

H-sit