January 28,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Shoulder Distraction 1 min

Banded Hip Distraction 1 min

+

Knee hug into spiderman

Inch worm into 1 push up + 1 Squat

Leg swings 20 side to side and front to back

+

10 Half kneeling KB bottoms up press

10 Goblet squats

10 Single arm KB OHS

Split Jerk (Build up to moderate single )

Metcon (Time)

For time: 10 Clean & jerks 135/95

2 Rounds Cindy

8 Clean and jerks 135/95

2 rounds Cindy

6 Clean and Jerks 135/95

2 Rounds cindy

Scaled:

75/55

Ring Rows/Push ups on knees/Air Squat to ball