February 25,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded Hip Distraction + grab same foot 90 sec per side

Banded Shoulder distraction 1 min per side

+

2 sets:

Assault Bike or Ski Erg 1 min

Spider man

30ft banded lateral walks + 10 Squats

5 Single arm DB cuban press

Squat Snatch (15 min technique (loads moderate) )

Metcon (Time)

5 Rounds for time:

10 Power Snatch 95/65

10 Box Jump overs 24/20″

5 Rounds for time:

10 Power Snatch 65/45

10 Box step overs 20″