June 20,2019

United Performance - CrossFit

Warm-up (No Measure)

Foam roll or lacrosse ball 5 min (shoulders or hips)

+

Double under practice/speed step test

+

Frankenstiens, walking quad stretch

+

10 min technique for workout, ring supports, OH lunge, etc..

Metcon (No Measure)

EMOM for 12 min

Min 1- Ski Erg 30 sec @moderate pace

Min 2- 20 Sec L-Sit

Min 3- 20 Sec Support hold on rings

Min 4- 6 DB Step overs 50/35

EMOM for 12 min

Min 1- 30 sec row @ moderate pace

Min 2- 20 sec Double DB OH walking lunge 50/35

Min 3- 20 sec hanging flutter kicks

Min 4- 1 min rest