March 8,2019

United Performance – CrossFit

Warm-up (No Measure)

Couch Stretch 90 sec per side

Banded Shoulder distraction 1 min per side

+

Row 1 min

Assault Bike 1 min

+

frankensteins, Spider man into hamstring, knee hug into lung

+

10 min practice Strict HSPU/ Box step ups

+

2 Sets:

10 Walking lunge

5 box step ups

3 Strict HSPU

Rest 2 min

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes