September 9,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded Shoulder Distraction 1 min per side

+

Ski Erg 250m, Assault Bike 15/12 Calorie Assault

+

Inch Worm into push up + 2 Squats, 10 kip swings on pull up bar + 5 Burpees

Metcon (No Measure)

A. Ring Muscle Up Drills:

2 sets of:

10 Kip Swings on Rings Explaining Body Positions, Grip, & Ring Control

5 Standing Ring Muscle Up Transition Drill + Ring Dip

+

B. Muscle ups; 2-6 EMOM for 8 minutes (Scaled Transition practice on low rings)

+

C1. Side Plank on Elbow: 30 seconds x2/side; rest 30 sec

C2. Hollow Body Hold: 30 seconds x2; rest 30 sec

C3. V-ups; 25 reps x2; rest as needed b/t each set

Metcon (2 Rounds for reps)

3 min amrap:

21-15-9

Thrusters - 95/65#

CTB Pull-Ups

1 min rest

3 min amrap:

21-15-9

Row - Calories

50 Double Unders between each round