June 7,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded hip distraction grabbing back foot 1 min per side

+

Banded lateral walks 50ft + 5 squats

Side lying banded leg lifts 25 per side

+

Spiderman into hamstring, ostrich, leg swings 15 front and back and side to side

+

2 Sets:

10 Box jumps

5 Front Squats empty Bar

10 Tuck ups

Front Squat (1,1,1 rest 3 min)

Metcon (Time)

3 Rounds for time:

12 deadlifts 225/155

12 box jumps 30/24

Scaled:

12 Deadlifts 155/105

12 Box step ups 24/20