January 23,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Hip distraction 1 min per side

KB on knee ankle stretch 90 sec per side

+

2 sets:

Row 250m

Ski 250m

Jump Rope 1 min

+

Knee hug march

Spiderman into hamstring

10 cossack squats side to side

10 Push ups + 20 sec plank

Overhead Squat (Build to a 3RM )

Metcon (Weight)

EMOM for 12 min

Min1 – 12 double KB Front rack walking lunge

Min 2- 12 Deficit push ups 45/25 plate

Min 3- 12 Box jumps 24/20″

Min 4 – 40 sec plank hold

Scaled:

Min 1- 12 Single KB walking lunge

Min 2- 12 Push ups

Min 3- 12 Box step ups

Min 4- 30 sec plank