November 26,2018

United Performance - CrossFit

Warm-up (No Measure)

Row 200m

Banded shoulder distraction

6-8 half kneeling bottoms up KB press

12 Scapula Push Ups on Elbows

Spider man into thoracic rotations

+

2 Sets:

10 Wall facing Air Squat

10 Strict Pull ups

Metcon (AMRAP - Rounds and Reps)

A1. Push Jerk 4,4,4 rest 30 sec

A2. 45 sec double KB OH Hold rest 2 min

12 min AMRAP

Row 300m

12 Push Press 95/65

12 front rack reverse lunge

Scaled:

Row 250m

12 Push Press 65/45

12 front rack reverse lunge 65/45