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