1/14/2020

13
Jan

1/14/2020

Hub City CrossFit – CrossFit

Warm-up

General Warm Up 2 (No Measure)

2 rounds of:

10 Self Hugs

5 Bend and Bow

10 Lateral Lunges

5 Squat to Stand

10 Windmills

5 Primal Pulls

then–>

Run/Row/Ski 400m

Barbell Warm Up (Front Rack) (No Measure)

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

Mobility

:30 Tricep Wall Stretch each side

:30 Second Rig Lat Stretch Each Side

:30 Upright Rig Squat Hold

Weightlifting

Front Squat (4x4x2x2x2)

Metcon

Metcon (No Measure)

EMOM 20:

Every Minute on the minute complete

-4 Front Squat 185/135 X 5min

-8 Bupee Box Jump 24/20 X 5 min

-12 KB/DB front Rack Lunges 55/35 x 5 min

-16 Ring Rows x 5 min