1/27/2020

26
Jan

1/27/2020

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 Russian Baby Makers -aka Squat2stands 🙂

Squat Get Ready! (No Measure)

2 Rounds

:30 Hostage Drill

10 Banded Marches L/R/F/B

:30 Squat Hold on Rig

10 Band Pull Aparts

:30 Couch Stretch

Barbell Warm Up (No Measure)

5 Barbell Deadlift

5 Barbell Hang Clean

5 Barbell Elbow Rotations/side

5 Barbell Front Squat

5 Barbell Strict Press

5 Barbell Back Squat

5 Barbell Good Morning

Strength

Back Squat (5x5x3x3x3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Back Squat 135/95

10 Ring Dips

200 meter Run/Row

Mobility

Low Runners lunge/Lizard pose

Ankle Mobility

Calf Stretch