April 15,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded hip distraction 1 min per side

Pigeon stretch 1 min per

+

Run 200m

+

Spiderman into hamstring, banded lateral walk + 10 Squats, 10 KB Goblet Squats + 5 KB cossack squats

Back Squat (4,4,4 rest 2-3 min )

Metcon (Time)

2 Rounds for time:

Run 400m

15 Clean and Jerks 115/75

75 Double Under

12 min time cap

Scaled:

2 Rounds:

Run 400m

15 Clean and Jerk 75/55

150 Single under