22
Jan
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