September 4,2018

United Performance - CrossFit

Warm-up (No Measure)

3 Sets:

8- Half Kneeling Dumbbell Arnold Press with Band Row @ 30X0 tempo

rest 30sec

20 feet Skater Band Walks forward and backwards

rest 30sec

10 Parallette Push Ups with Cross Body Shoulder Tap (5 per arm)

rest 60sec

Metcon (Time)

3 Rounds for time:

Row 500m

12 Push Jerk 155/105

15 TTB

Scaled:

3 Rounds for time:

Row 500m

12 Push Jerks 95/65

12 Knees to chest