March 20,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Hip Distraction 1 min per side

Banded Shoulder distraction 1 min per side

+

Row 500m

+

50ft Banded lateral walk + 10 Squats both directions

Leg Swings side to side and front to back 10 each way

Spiderman into hamstring

10 cossack squats side to side

Overhead Squat (3,3,3 @32X1 tempo rest 2 min )

Metcon (Time)

21-15-9

Row Calories

OHS 75/55