January 22,2019

United Performance - CrossFit

Warm-up (No Measure)

Couch Stretch 1 min per side

Spiderman hold 20 sec + hamstring stretch 20 sec X2

+

Row 500m

15 leg swings front/back & side to side

Inch worm into pushups

Karaoka

+

2 sets:

10 Squat + 5 pull ups

Squat Clean (2 reps EMOM for 5 min @85% of last weeks clean )

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups