1/18/2020

17
Jan

1/18/2020

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY MICHAEL GURNEY***
***HAPPY BIRTHDAY KRISTI CRAWFORD***

Warm-up

Posterior Warm up (No Measure)

2 ROUNDS:

:30 Wrist Stretch

10 Windmills

10 Halos

10 Bend and Bow

10 Squat to Stand

10 KB/DB Single Leg Deadlift (5 Right 5 Left)

10 PVC Pass Through

15 Jumping Jacks

50 Doubles/100 Singles

3 ROUNDS:

5 Push ups

10 Back Extensions

10 Barbell Good Mornings

10 Barbell Deadlift

10 Lateral Hops

Strength

Giant Set x 5

Romanian Deadlift (8x8x8x8x8)

Straight leg

Slow eccentric to mid shin

Weighted Sit-ups (10x10x10x10x10)

Bent Over Row (5x5x5x5x5)

Metcon

Metcon (Time)

For Time (Teams of 4)

Complete:

5 Rounds

250 meter Run/Row

20 Deadlift 185/135

15 Burpees to a plate

*1 Round consists of all team members completing all reps of each movement.

You cannot rotate to the next movement until each working athlete has completed their required reps.

1 athlete is resting while the others work.