August 6,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded hip distraction 1 min per side

+

Banded lateral walk 100ft +10 squats

Frankenstiens, spiderman into hamstring, seal stretch 30 sec

+

Single under/double under practice

Skill of GHD Sit up

Metcon (Time)

Buy in:

1K C2 Bike

into..

3 Rounds

50 Double under

15 GHD Sit up

5 D-ball over shoulder 100/80

Scaled:

100 Single under

15 Med ball sit up 20/14

5 D-ball over shoulder 80/60

+

Stretch 10-15 min cool down with lacrosse ball or foam roller