August 22, 2019

United Performance – CrossFit

Warm-up (No Measure)

Banded hip distraction with back foot hold 1 min

+

Banded tall plank walk 30ft down 10 push ups banded tall plank back (band around wrist)

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Ski Erg 250m, Assault Bike 10 Calories, Run 200m

+

Barbell warm up 5-10 min

Thruster (2,2,2 rest 2 min )

Metcon (Time)

3 Rounds For time

15 TTB

15 Box jump overs

24/20″

Scaled:

3 Rounds for time:

15 K2C

15 Box Step ups 20″