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