January 4,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Shoulder distraction 1 min per side

Banded hip distraction 1 min per side

banded ankle distraction 1 min per side

+

2 sets:

50 Single Unders

Spiderman into hamstring

8 single leg glute bridge

5 Dumbbell Single Leg RDL (30X0)/leg

20 sec Bent Hollow Hold

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
If raining

30/20 Calorie Assault bike each round