9
Jul
July 10,2019
United Performance – CrossFit
Warm-up (No Measure)
Pigeon stretch hold 1 min per side
Elbows on box thoracic stretch 1 min
+
Frankensteins, spiderman into hamstring, banded lateral walk + 10 squats, 20 side lying banded leg lifts per side
+
10 Good mornings, 10 front squats, 10 power cleans empty bar
Squat Clean (3 Reps EMOM for 6 min (same weight as last week) )
Front Squat (3X3 rest 2 min (10# heavier than last week) )
Metcon (No Measure)
For Quality
20 Strict Pull ups
20 Barbell rows
20 Strict Press empty bar
30 band pull aparts