1/24/2020

23
Jan

1/24/2020

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY ALAINA RESNIK***

Warm-up

,: Quick and Dirty Warm Up (No Measure)

:30 of Each Move:

Self Hugs

Bend and Bow

Lateral Lunges

Primal Pull

Jumping Jacks

Air Squats

Butt Kicks

Sit Ups

1,2 Touch

Forearm Plank

Mountain Climbers

Fast Feet Drop

then–>

Run or Row 400m

then–>

3 rounds of:

5 Burpees

5 Box Jumps

5 Wall Ball

5 Slam Ball
,

Strength

Floor Press (5x5x3x3x3)

Metcon

Metcon (No Measure)

EMOM 25

5 Rounds

Min 1: 8 Floor Press @ < 65% of 1RM
Min 2: 12 Ring Rows

Min 3: 16 Wall Ball 20/14

MIn 4: 40 double unders

Min 5: Rope Climbs 2/1

Mobility

Wrist/ Forearm Stretches

Calf Stretch R/L

Scorpions R/L