1/29/2020

28
Jan

1/29/2020

Hub City CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General Warm Up

2 Rounds:

10 Windmills

10 Squat to Stand

10 Leg Swings

10 Sit ups

10 Back Extensions

Warm-up (No Measure)

50 Single Unders

Warm-up (No Measure)

Specific Warm Up:

3 Rounds

5 Ring Rows

5 Beat Swing

5 Kipping Pull Ups

5 Push Ups

:30 Squat Hold at the bottom

Strength

Weighted Pull-ups (3x3x3x3x3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

1 Round of Cindy

40 Double Unders

2 Rounds of Cindy

40 Double Unders

3 Rounds of Cindy

40 Double unders

Continue to add 1 round of cindy until time cap

* 1 Round of Cindy =

5 Pull UPs

10 Push Ups

15 Air Squats

Mobility

Lat Stretch on Rig

Couch Stretch

Scorpions