June 18,2019

United Performance - CrossFit

Warm-up (No Measure)

Lacrosse ball in hip 2 min per side

Banded hip distraction 1 min per side

+

Frankensteins, spiderman into hamstring, Knee hug march, Ostrich

+

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

+

2 sets:

5 Empty bar good morning

30 second plank

Deadlift (Build to a tough 5 (perfect mechnics))

Metcon (Calories)

Teams of 3:

EMOM for 12 min

10 Deadlifts 225/155

20 Sit ups

Max Calorie Assault Bike

(one partner starts on each station and score is assault bike)