January 7,2019

United Performance - CrossFit

Warm-up (No Measure)

Run 200m

Banded Hip distraction 1 min per side grab same foot

10 prone scorpion with 2 sec pause

+

2 Sets:

2 Hip Cars per side slow

Spiderman into hamstring

Karaoka

10 Wall Facing Air Squats

10 KB Deadlift

10 Strict Pull ups

Metcon (Time)

21 Thrusters 95/65

21 KBS 70/53

Run 400m

15 Thrusters 95/65

15 KBS 70/53

Run 400m

9 Thrusters 95/65

9 KBS 70/53

Run 400m

Scaled:

65/45 Thruster

44/26 KBS