April 24,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded Hip abduction stretch 1 min per side

Thoracic extension with foam roller and barbell 1 min

+

Inch worm, ostrich stretch, Knee hug into lunge, broad jump

+

10 min barbell warm up and D-ball technique

Metcon (3 Rounds for weight)

0-10 min

Clean and Jerk

Build to moderate single

10-15 min

4RM Front Squat

15-20 min for time:

30 D-Ball over the shoulder for time 100/80

(when entering 1RM or 4RM log it though athlete performance)

Scaled:

Power Clean + Push Jerk

Front Squat

D-ball 60/30# wall ball

30 D-ball over the shoulder (Time)

100/80