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