June 18,2019


June 18,2019

United Performance – CrossFit

Warm-up (No Measure)

Lacrosse ball in hip 2 min per side

Banded hip distraction 1 min per side


Frankensteins, spiderman into hamstring, Knee hug march, Ostrich


50ft banded lateral walk, 20 side lying leg lifts per side


2 sets:

5 Empty bar good morning

30 second plank

Deadlift (Build to a tough 5 (perfect mechnics))

Metcon (Calories)

Teams of 3:

EMOM for 12 min

10 Deadlifts 225/155

20 Sit ups

Max Calorie Assault Bike

(one partner starts on each station and score is assault bike)