July 24,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded hip distraction 1 min per side with 30 sec hold on back foot

+

Elbow on box thoracic stretch 1 min each side

+

Banded lateral walk 50 ft + 10 squat

banded forward walk 50ft + backwards walk 50ft

+

Coaches choice extra for lifting

Squat Clean Hang Squat Clean (1 Squat clean + 2 Hang squat clean EMOM for 5 min)

same or 5-10lb more than last week

Front Squat (2,2,2 rest 3 min (5lbs heavier than last week) )

Metcon (No Measure)

EMOM for 8 min

ODD: 30 sec passive bar hang

EVEN: 15 Band Pull a parts