October 9,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Shoulder distraction 1 min per side

+

Assault Bike 10 calories AFAP

Inch worm into push up Assault Bike 10 calories AFAP

+

C/J Barbell Warm-Up Complex:

3 x Kang Squat + 3 x FS + 3 x Muscle Clean + 3 x Clean Pull Unders + 3 Split Jerks

*4-5 complexes drilling positions, opening hips, working bar path

Clean and jerk complex (3 Sets @75% of 1RM rest 90 sec )

Power Clean & Jerk + Squat Clean & Jerk

Metcon (Time)

24 Wallball – 20#/14#, 10’/9′

18 Lateral Burpee Over Bar

24/18 Cal A/B

*8 min Cap

Metcon (No Measure)

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.