January 18,2019

United Performance - CrossFit

Warm-up (No Measure)

Run 400m

+

Couch Stretch 1 min per side

Pigeon Stretch 1 min per

Banded Shoulder Distraction 1 min per

+

2 Sets:

3 Standing Hip CARS slow and controlled per leg

6 Half Kneeling Bottom Up KB strict press per arm

15m Single Arm Bottom Up KB Overhead Carry per arm

10 Push ups

Metcon (Time)

3 Rounds for time:

Run 400m

21 Burpees

Core work:

30 GHD Sit ups

30 hollow body rocks

30 sec plank

rest as needed

X2