20
Jan
January 21,2019
United Performance – CrossFit
Warm-up (No Measure)
Elbow on box thoracic stretch 2 min
Banded ankle distraction 1 min per
Banded Hip distraction 1 min per
+
3 Rounds for quality
10 Calorie Row
10 OHS with empty bar
10 Sotts press while maintaining good squat positions
30 Single under + 30 back wards singles
+
5-10 Barbell warm up on cleans and push jerk
Metcon (Time)
3 Rounds:
10 Power Cleans 115/75
10 Front Squats 115/75
10 Push Jerks 115/75
50 Double-unders
Scaled:
65/45
100 Single under