July 9,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded hip distraction 1 min (30 sec hold grabbing back foot)

+

Partner Row 1K (alt. every 250m)

+

Banded lateral walk 50ft, knee hug into lunge, 30 sec cobra pose hold

Metcon (3 Rounds for reps)

For Max Reps:

1 min DB Power Snatch 50/35

rest 30 sec

1 min max distance single arm OH walking lunge 50/35 (in 25ft sections)

rest 30 sec

1 min Max GHD Sit up

Rest 90 sec

X3