March 6,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded hip distraction 1 min per side

+

Run 200m

Walking Knee hug into lunge, Frankensteins, Inch worm into 1 push up 1 air squat

+

10 Goblet squats @3030

10 Goblet cossack squats

5 KB Windmills per side

Front Squat (Build to moderate single )

Metcon (Weight)

EMOM for 10 min

ODD: Run 200m

EVEN: 5 Thrusters (choose a moderate weight)

Scaled:

ODD: Run 100m

EVEN: 5 Thrusters