July 3,2019

United Performance – CrossFit

Warm-up (No Measure)

Couch stretch 2 min per side

+

Spiderman into hamstring, Frankensteins

+

15 quadruped hip circles

30 sec glute bridge hold

15 side lying banded leg lifts

Banded lateral walks + 10 squats

Squat Clean (2 Reps every 45 seconds X6 sets (as singles) )

Front Squat (3X3 rest 2 min (same weight across) )

Metcon (No Measure)

3 Rounds NOT for time:

10 Close Grip Dumbbell Bench Press 50/35

15 Single arm Dumbbell Bent Over Rows 50/35

20 Strict Presses (empty barbell)

25 Banded Pull Aparts