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