1/21/2020

20
Jan

1/21/2020

Hub City CrossFit – CrossFit

Warm-up

General Warm Up (No Measure)

2 Rounds:

10 Windmills

10 Arms up and Down

10 Bend and Bow

10 Self Hugs

10 Air Squat
****400 meter Row****

Warm-up (No Measure)

Specific Warm Up

3 Rounds

:30 samson lunge R/L

10 Sit ups

10 Wall Ball

10 Lunges

Strength

Superset Couplet x 5 Rounds

Movement A: Split Squat

then–>

Movement B: GHD Sit-Up

Bulgarian Split Squat (10x10x10x10)

Rear foot elevated on box or bench

Front foot in lunge position

maintain hip width in lunge position
Use contralateral load with Dumbbell to work midline

GHD Situps (10x10x10x10)

–GHD SAFETY–

If you have never used GHD, do not go past parallel

Scaling:

-Ab Mat situp with PVC in back rack

-Ab Mat Situp

-Situps

Do not score-log in comments

Metcon

Metcon (4 Rounds for time)

4 Individual rounds for Time

12/10 Calorie Row

6 DB Thrusters 50/35

30 jumping lunges

Mobility

couch stretch R/L

Seated Half Split

Pigeon R/L