July 19,2019

United Performance - CrossFit

Warm-up (No Measure)

Couch Stretch 1 min per side, Banded shoulder distraction 1 min per side

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Frankenstiens, spiderman into hamstring

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50ft banded lateral walk + 10 squats, 20 side lying leg lifts per side

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5-10 min Row efficiency

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2 Sets:

10 Calorie Row

10 Thrusters 45/65

Row/Thruster (Time)

5 Rounds

20/15 Calorie Row

10 Thrusters 95/65

Scaled:

15/12 Calorie Row

10 Thrusters 65/45