June 14,2019

United Performance - CrossFit

Warm-up (No Measure)

Couch Stretch 90 sec per side

Quadruped hip circles 15 per side both directions

Banded lateral walks 50ft + 10 squats

+

2 Sets:

10 suitcase KB Deadlift

10 Russian Swings

10 Goblet Squats

10 Cossack Squats

+

2 Sets:

10 Push Press empty bar

100m Run

Thruster (3,2,1 rest 3 min )

Metcon (Time)

For time:

30 Thrusters 65/45

Run 400m

30 thrusters 65/45

Scaled:

45/35