October 16,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded hip distraction 2 min per side (last min contract and relax every 10 seconds)

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Spiderman into hamstring, banded lateral walks 50ft + 10 Squats

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Row 250m Ski Erg 250m

10 Push ups

15 Squats

10 Burpees

Clean Grip Deadlift (3 reps every 3 min X3 sets )

Metcon (Weight)

Every 2 min X3 sets: 8-10 DB Devil Press 50/35#/hand

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

Row 15/12 Cal

10 Box Jumps – 24/20″

Rest 30 sec

Row 15/12 Cal

10 Box Jump Overs – 24/20″

Rest 30 sec

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Part 3 – Breathing:

5 min Diaphragmatic Breathing @ 3232

Get into a comfortable seated or laying position. Breathe in slowly on a three count, hold for two seconds, breathe out slowly on a three count, hold for two seconds. Focus on inhale through nose, expanding the belly & lower ribs, not lifting the chest, then releasing with a natural exhale. Maintain this cycle for 5 minutes.