9
May
May 10,2019
United Performance – CrossFit
Warm-up (No Measure)
30ft banded lateral walks (band on ankles for all of these drills)
30 sec glute bridge
30ft banded lateral walks
15 banded Side lying leg lifts
30 sec reverse plank
15 banded side lying leg lifts
+
Frankenstiens, Ostrich, knee hug into lunge, Broad jump
+
2 Sets:
30 Single under
10 Lunges
10 Deadlifts with empty bar
(Deadlift set up and keep back angle same throughout)
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
60 Double Under
150ft walking lunge
15 Deadlifts 185/135
Scaled:
120 Single under
150ft walking lunge
15 Deadlift 115/75