1/28/2020

27
Jan

1/28/2020

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General Warm Up

2 rounds of:

10 Self Hugs

5 Bend and Bow

10 Lateral Lunges

5 Squat to Stand

10 Windmills

5 Primal Pulls

10 Banded OH Press

5 Banded Pass Throughs

Warm-up (No Measure)

3 Rounds

PVC Snatch grip BTN press x 5

PVC OHS x 10

PVC Snatch Balance x 5

PVC BTN Sotts Press x 5

PVC OHS hops x 5

Strength

Snatch Balance (3x3x3x3x3)

Full ROM

2 second pause at the bottom

Metcon

Metcon (Time)

5 rounds for time

5 Power Snatch 115/85

10 OHS 115/85

15 Box Jumps 24/20

Mobility

Stretches Shoulders/Chest (No Measure)

1:00 Wrist Stretch

Thread the Needle

Tricep Stretch

Scorpions