September 20,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded Lateral walk + 5 Squats

Banded Shoulder distraction 1 min per side

+

Dynamic warm up

Squat Snatch (4-6 singles @75%+ rest 90 sec )

Overhead Squat (3X3 rest 2 min )

Metcon (AMRAP - Reps)

EMOM for 9 min:

Min 1: 30 sec AMRAP Strict HSPU’s

Min 2: 30 sec AMRAP HS Walk Distance, 12ft Turnarounds (2 mats long ways) (scaled Wall facing hold)

Min 3: 30 sec AMRAP: SA DB OHS - Switch hands after 15 seconds (scaled SA OH reverse lunge)

Metcon (No Measure)

Standing PVC Passthroughs: 3 slow controlled reps normal and eagle grip x 3 sets rest as needed

+

E. EMOM x 8:

Min 1: 30 sec Shoulder Extension Plank Hold (reverse plank)

Min 2: 30 sec Inverted Hang on Rings/Bar

Min 3: 30 sec Arch Body Hold

Min 4: 30 sec Single Arm Bear To Bridge Complex - alternating sides, aiming for long reach overhead