1/30/2020

29
Jan

1/30/2020

Hub City CrossFit – CrossFit

Warm-up

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 Banded pass throughs

5 Banded shoulder presses

then–>

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

Strength

Shoulder Press (5x5x3x3x2x2)

Metcon

Metcon (Time)

For Time:

Buy in: 500m Run –>

21 Push Jerk 155/115

15 Push Press 135/95

9 Strict Press 95/65

Cash out: 500m run

Core Conditioning

Coaches Choice

Mobility

Flat Thread the needle

Puppy Dog

Childs Pose