1/31/2020

30
Jan

1/31/2020

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY BRANDI HOLLSTEIN***

Warm-up

Clean Warm Up (No Measure)

Dynamic Warm Up Down/ Jog Back of:

Lateral Lunges

Knee Hug w/ Twist

Gate Swings

Zombie Walks

Samson Lunge

3 Step High Knee Drive

3 Step Touch

Punts

High Knees

Butt Kicks

Inch Worm Down/Bear Crawl Back

Bunny Hops

Carioca Down and Back

then–>

3 rounds of:

(No Barbell)

5 PVC Dead Lift

5 PVC Sumo Deadlift High Pulls

5 PVC Front Squats

5 PVC Cleans

then–>

PVC Burgener Warm Up w/ Coach Together

Strength

Clean (4x4x3x3x2x2x2)

Metcon

Metcon (Time)

4 Rounds for Time

8 Power Cleans (185/135lb)

8 Front Squats (185/135 lb)

*5 burpees between Rounds