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.