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