May 6,2019

United Performance - CrossFit

Warm-up (No Measure)

Tall plank band on wrist lateral walks 30ft, Good morning Position Y raises with thera band 10 reps

+

Speed ball wrist drills 3-5 min practicing wrist position for DU

+

Over the bridge under the bridge, Ostrich

+

2 Sets:

30 Sec Passive hang

20 sec handstand hold

10 Bulgarian ring row

Metcon (Calories)

EMOM for 12 min

Min 1- 4-6 Strict Deficit HSPU 4/2″ inch

Min 2- 6-8 Wide Grip Strict Pull ups

Min 3- 40 Double Under

Rest 1 min

EMOM for 12 min

Min 1- 100ft D-ball carry hold on chest 100/80

Min 2- 20 sec L-sit on paralletts

Min 3- 30 sec max ski erg calories

Scaled:

Deficit Strict Push ups

Banded Wide Grip pull up

80 Single under

Carry 60/30

H Sit on Parallette

Ski Erg