1/22/2020

21
Jan

1/22/2020

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY VITSI MAGANA***
***HAPPY BIRTHDAY AMBER BOSHART***

Warm-up

Overhead Squat Warm Up (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

then–>

3 rounds of:

5 PVC Pass Throughs

5 PVC Muscle Snatch

5 PVC Behind the Neck Snatch Grip Press

5 PVC Snatch Balance

5 PVC Over Head Squats

Strength

Overhead Squat (5x5x3x3x3)

Metcon

Metcon (Time)

21-15-9 Reps For Time

Overhead Squats 115/85 lb

Bar facing Burpees

Mobility

Flat Thread the needle R/L

Frog Pose

Seated Straddle

Cobra