May 24,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded Hip distraction 1 min per side

Banded Shoulder distraction 1 min per side

+

Banded lateral walks 50ft + 10 Squats

+

Frankenstiens, spiderman into hamstring, walking knee hug

+

3 Sets:

5-7 Calorie Row

5 Thrusters 45/75/95

Rest 90 sec between each set

Metcon (Time)

5 Rounds for time:

20/15 Calorie Row

10 Thurusters 95/65

Scaled:

15/12 Calorie Row

10 Thrusters 65/45