1/3/2020

29
Dec

1/3/2020

Hub City CrossFit – CrossFit

Shoulder Warm Up (No Measure)

2 Rounds of:

10 Arm Circles F/B

10 Self Hugs

10 Arms Up and Down

3 Caterpillars

5 Primal Pulls

5 PVC Pass Throughs

5 PVC Strict Press

then–>

:30 Handstand Hold

:30 Dead Hang

300m Row

then–>

3 rounds of:

5 BB Strict Press

4 BB Push Press

3 BB Push Jerk

10 Light American Kettle Bell Swings

20 Doubles/ 40 Singles

Pull Up Drills/Scales (Practice)

1. Low Bar Pull Ups

2. Banded Pull Ups

3. Negatives

Medicine Ball Clean (1-1-1-1-1)

Going over form and technique

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 of:

10 Pull Ups

20 Medicine Ball Cleans 20/14

Stretches Shoulder/Hip (No Measure)

Couch Stretch

Cat Cows

Primal Pulls

Thread the Needle