August 14,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Hip Distraction while holding back foot 1 min per side

Pigeon Stretch 45 sec per side

+

Row 250m Ski Erg 250m

+

Frankenstiens, Spiderman into hamstring, Ostrich, inchworm into push up + 2 Squats

+

Broad Jump 10 reps, 10 Burpees

Squat Clean (1 Rep Max )

Front Squat (1 Rep Max )

Metcon (No Measure)

Not for time:

30 Tuck ups

30 Banded Pull aparts

30 V-Ups