1/23/2020

22
Jan

1/23/2020

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY JAKE SMITH***

Warm-up

Clean Warm Up (No Measure)

Dynamic Warm Up Down/ Jog Back of:

Lateral Lunges

Knee Hug w/ Twist

Gate Swings

Zombie Walks

Samson Lunge

3 Step High Knee Drive

3 Step Touch

Punts

High Knees

Butt Kicks

Inch Worm Down/Bear Crawl Back

Bunny Hops

Carioca Down and Back

then–>

3 rounds of:

(No Barbell)

5 PVC Dead Lift

5 PVC Sumo Deadlift High Pulls

5 PVC Front Squats

5 PVC Cleans

then–>

PVC Burgener Warm Up w/ Coach Together

Strength

Power Clean (5x5x3x3x2)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Mobility

Couch Stretch

Tricep Wall Stretch

Rig Lat Stretch

Scorpions R/L