September 30,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded Hip Distraction while grabbing quad 1 min

Banded lateral walks 50ft + 10 squats

Banded tall planks lateral walk + 10 Push ups

+

Spiderman hold 30 sec + 20 leg swings

+

Row 250m, 10 Pass throughs, 10 OHS w/pvc

10 Good mornings, Ski 250m

Metcon (4 Rounds for time)

Beginning at 0:00

3 rounds for time:

15/12 Cal Row

15 Deadlift - 185/125#

*5 min cap

+

Beginning at 8:00

3 rounds for time:

15/12 Cal Row

12 OHS - 95/65#

*5 min cap

+

Beginning at 19:00

3 rounds for time::

10/7 Cal Row

9 Thrusters - 95#/65#

*5 min cap

+

Beginning at 27:00

3 rounds for time:

10/7 Cal Row

6 OHS - 185/125#

*5 min cap

Scaled:

135/95

65/45

135/95