May 28,2019

United Performance - CrossFit

Warm-up (No Measure)

Couch Stretch 1 min per side, banded shoulder distraction 1 min per side

+

Foam rolling 5 min loosen up from Murph

+

Spider man into hamstring, walking knee hug, ostrich,

+

D-ball skill/ Ski erg practice 3-5 min

Metcon (No Measure)

EMOM for 9 min

Min 1- 5 D-ball over the shoulder 100/80

Min 2- 30 sec Row @moderate pace

Min 3- 12 V-ups

Rest 2 min

EMOM for 9 min

Min 1- 30 Sec Ski erg @moderate pace

Min 2- 12-15 Sit ups

Min 3- 30 Double under or 60 single under