1/25/2020

24
Jan

1/25/2020

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY HEATHER SITTON***

Warm-up

Deadlift Warm Up (No Measure)

2 rounds of:

10 Bend and Bow

10 Squat to Stand

5 Primal Pulls

5 Back Extensions

5 PVC Deadlift

5 PVC Good Mornings

then–>

3 rounds of:

5 KB Deadlift

5 Russian KB Swings

5 KB Sumo Deadlift High Pull

then–>

2 rounds of:

10 BB Deadlift

8 BB Bent Over Row

6 BB Strict Press

4 BB Biceps Curls

Weightlifting

Deadlift (5x5x5x5x5)

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

Teams of 3 Deadlift hold (Time)

In Teams Of 3:

200 m Run(Each Partner Runs 1x) while the other 2 Partners Deadlift hold 225/185

100 TTB

200 m Run(Each Partner Runs 1x) while the other 2 Partners Deadlift hold 225/185

100 ALT Dumbbell Snatch 50/35

200 m Run(Each Partner Runs 1x) while the other 2 Partners Deadlift hold 225/185

100 Box Jumps 24/20

200 m Run(Each Partner Runs 1x) while the other 2 Partners Deadlift hold 225/185
Row today not Run

Mobility

Rig Hamstring Stretch

Thread the Needle

Childs Pose w/Reach