1/16/2020

15
Jan

1/16/2020

Hub City CrossFit – CrossFit

Warm-up

Slow and Grimey Warm Up (No Measure)

:30 of Each Move:

Self Hugs

Arms Up and Down

Squat to Stand

Bend and Bow

Lateral Lunges

Primal Pull

Caterpillars

Scorpions

Iron Cross

Glute Bridges

Sit Ups

Jumping Jacks

Air Squats

Butt Kicks

1,2 Touch

Forearm Plank

Mountain Climbers

then–>

Run or Row 250m

then–>

:60 Goblet Squat Hold

then–>

3 rounds of:

5 Scap Push Ups

5 Plank to Up Dog

5 Scap Pull Ups

5 PVC Pass Throughs

Metcon

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (Time)

After 1000 meter Row:

10 Rounds for time:

4 Strict Pull ups

6 Russian Kettle Bell Swings

8 Goblet Squat

Rx: 55/35

Mobility

Rig lat stretch

Pigeon pose R/L

Seated Forward Fold