May 7,2019

United Performance – CrossFit

Warm-up (No Measure)

Couch Stretch 2 min per side

Banded Shoulder Distraction 1 min per side

+

Frankenstiens, Spiderman into hamstring, walking knee hug, inch worm into push up

+

50ft banded lateral walk

10 Wall Facing Air Squat

10 Pass throughs in bottom of squat

10 OHS

Front Squat (3,3,3 rest 2 min )

Metcon (2 Rounds for reps)

4 min AMRAP

Run 400m

27/20 Calorie Assault

Max Power Snatch 75/55

Rest 4 min

4 min AMRAP

Run 400m

21/15 Calorie Assault Bike

Max Power Snatch 95/65