September 16,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded Shoulder distraction 1 min per side

Ski Erg 250m

+

Frankenstiens, inch worm into push up+ 10 Scapula push ups and 10 scapula pull ups

Strict Pull ups (Time)

30 Strict Pull ups

8 min Cap

Metcon (6 Rounds for reps)

For Max Reps - Technique focus: 50/35#

1 min AMRAP: SA DB Power Snatch, alternating hands

1 min AMRAP: Burpee Bar Muscle Ups

Rest 1 min

1 min AMRAP: SA DB Hang Split Snatch, alternating hands

1 min AMRAP: Burpee Bar Muscle Ups

Rest 1 min

1 min AMRAP: DB Devils Press

1 min AMRAP: Burpee Bar Muscle Ups

(Scaled Burpee Jumping Pull up)

Metcon (AMRAP - Rounds and Reps)

12 min amrap:

12 cal row

10 TTB

50ft DB Front Rack Walking Lunges 50#/35# per hand

Scaled:

10 Knees to chest/10 sit ups