March 28,2019

United Performance - CrossFit

Warm-up (No Measure)

Run 400m

+

Banded Hip Distraction 1 min per side

Banded Shoulder distraction 1 min per side

+

Frankenstiens, Spiderman into hamstring, knee hug into lunge, high knees, karaoke, butt kickers, banded lateral walks + 10 squats, broad jump

Metcon (AMRAP - Rounds and Reps)

18 min AMRAP

Teams of 2:

50m farmers carry per hand 70/53

100m KB run 70/53

200m Run

(once partner 1 gets through the kb run, partner two can begin)