June 24,2019

United Performance - CrossFit

Warm-up (No Measure)

Run 200m + Ski Erg 250m

+

15 Hip circles per side

30ft banded lateral walk

15 Side lying leg lifts

30ft banded lateral walk

+

2 Sets:

10 Cossack Squats

30 Sec Passive bar hang

10 OHS with PVC

Metcon (Time)

EMOM for 10 min

ODD: Hanging L hold 20-30 sec

EVEN: 8 OHS Light weight technique

+

50-40-30-20-10

Sit up

Run 200m in between each round (workout end after 10 sit up)

Scaled-

35-30-20-15-10