August 7,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded hip distraction 90 sec per side

1 min pigeon stretch hold

+

Banded lateral walk + 10 squats

Banded side lying leg lifts 25 reps per side

+

Frankenstiens, spiderman into hamstring

+

Clean warm up

Squat Clean (One clean every 45 sec 5lb heavier than last X6 )

Front Squat (Build to tough single )

Metcon (No Measure)

Not for time:

3 legless rope climb or 12 Strict Pull ups

1 min passive bar hang

1 min hollow body hold