1/10/2020

9
Jan

1/10/2020

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY JAXSON LEACH***

Warm-up

Deadlift Warm Up (No Measure)

2 rounds of:

10 Bend and Bow

10 Squat to Stand

5 Primal Pulls

5 Back Extensions

5 PVC Deadlift

5 PVC Good Mornings

then–>

3 rounds of:

5 KB Deadlift

5 Russian KB Swings

5 KB Sumo Deadlift High Pull

then–>

2 rounds of:

10 BB Deadlift

8 BB Bent Over Row

6 BB Strict Press

4 BB Biceps Curls

Weightlifting

Deadlift (5x5x5x3x3x3x2x2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

5 Deadlift 225/185

10 Box Jumps 24/20

Mobility

Couch stretch

Rig hamstring stretch

Calf Stretch