3
Jan
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