1/17/2020

16
Jan

1/17/2020

Hub City CrossFit – CrossFit

Warm-up

Shoulder Warm Up (No Measure)

2 Rounds of:

10 Arm Circles F/B

10 Self Hugs

10 Arms Up and Down

3 Caterpillars

5 Primal Pulls

5 Banded pass throughs

5 Banded shoulder presses

then–>

300m Row

then–>

3 rounds of:

5 BB Strict Press

4 BB Push Press

3 BB Push Jerk

10 Light American Kettle Bell Swings

20 Doubles/ 40 Singles

Strength

Push Press/Push Jerk Complex (5x5x5x5x5)

Perform 2 push press then 3 push jerk

1 set is 5 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

7 hang power Cleans

7 shoulder to overhead

7 hand release push ups

Mens Rx 95#

Womens Rx 65#

Scaled 75/55

Rx+ 115/85 with Ring Push ups

Mobility

Puppy Dog

Thread the Needle

Cat Cow

Seal or Sphinx pose