October 25,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded Hip distraction 1 min per side

Pigeon Stretch 1 min per side

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Frankenstiens, ostrich, inchworm into push up, spiderman into hamstring

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2 Sets:

Row 250m

3 HSPU

10 Empty bar deadlifts (add weight second set)

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Kipping HSPU/Handstand walking skill

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes