28
Jan
January 29,2019
United Performance – CrossFit
Warm-up (No Measure)
Ski Erg 250m
Banded ankle distraction 1 min per side
Frankensteins
Spiderman into hamstring
10 Cat Cow (hold 1sec in each position)
10 Weighted Good Mornings
10 Jefferson curls @3030 tempo
+
2 Sets:
10 Box jump overs
10 Calorie Row
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Scaled:
Half body weight deadlift
Box step ups
Metcon (No Measure)
Core:
2 min flutter kick
2 min Hollow body hold
2 min plank