May 20,2019

United Performance - CrossFit

Warm-up (No Measure)

Pigeon stretch 1 min per side

Banded shoulder distraction 1 min per side

+

Inch worm, ostrich, Broad jump, high knees, butt kickers

+

2 Sets:

Row 10 Calories

5 Pull up

5 Push up

5 Box jumps

Metcon (No Measure)

EMOM for 12 min

Min 1- 15 push ups

Min 2- 5 Strict Pull ups + 5 kipping pull up

Min 3- 30 sec hollow body hold

Rest 1 min

EMOM for 12 min

Min 1- 10 Box jump over 24/20

Min 2- 8 Parallette shoot throughs

Min 3- 14/11 Calorie Row