5
Aug
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