October 1,2018

United Performance - CrossFit

Warm-up (No Measure)

10 Minutes Continuous

30 Sec banded shoulder distraction

6 Reverse Lunges right

6 Reverse Lunges left

20ft high knees

20ft butt kicks

20ft spiderman into lunge 1 second hold in each position

20 sec top of ring dip hold

Metcon (AMRAP - Rounds and Reps)

15 min AMRAP

Run 400m

10 strict HSPU

10 Pull ups

Scaled:

15 min AMRAP

Run 400m

10 HR Pushups

10 Jumping pull ups