May 14,2019

United Performance - CrossFit

Warm-up (No Measure)

Run 200m

+

Couch Stretch 1 min per side

Banded Shoulder Distraction 1 min per side

+

Frankenstiens, spiderman into hamstring, high knees, butt kickers, karaoka, Broad jump A-Skip

+

10 kip swings

10 Burpees

5 TTB

5 Burpees

Metcon (Time)

Every 3 min for

7 rounds

Run 400m

12 TTB

+

Foam roll/lacrosse ball hips, hamstrings, calves