June 11,2019

United Performance - CrossFit

Warm-up (No Measure)

Elbow on box thoracic stretch 1 min

Couch stretch 1 min per side

+

Leg swings 10 side to side and front to back, spiderman into hamstring

+

banded lateral walk + 10 squats, standing side leg lifts 15 per side

+

Empty bar Power Clean warm up

Power Clean (Build to a tough triple in 25 sec window )

Metcon (Time)

2 Rounds for time:

30 Hang Power Clean 95/65

30 Wall balls 20/14

30/24 Calorie Row