1/13/2020

12
Jan

1/13/2020

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

10 Overhead Arm Circles F/B

10 Self Hugs

10 Arms Up and Down

3 Caterpillars

5 Primal Pulls

5 Squat to Stand

5 Banded pass throughs

5 Banded shoulder presses

then–>

300m Row

Then–>

Barbell Clean Warm Up

2 Rounds:

5 BB Good Mornings

5 Back Squat

5 Elbow Rotations

5 Strict Shoulder Press and Reach

5 RDLs

5 Front Squat

Gymnastics

Handstand Push-ups (At your own pace on the 5 min)

0-5 min

3 strict HSPU

:15 L hang hold

5-10 min

3 slow negative Pull ups

:15 Hollow Hold

10-15 min

3 Deficit HSPU

5 Strict TTB

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 of:

Cleans @ 50% of 1RM

Hand Stand Push Ups

* power or squat cleans

Mobility

Puppy Dog

Thread the Needle

Wrist MObility

Couch Stretch

Pigeon Pose

Standing Pike