1/6/2020

5
Jan

1/6/2020

Hub City CrossFit – CrossFit

Warm-up

Back Squat Warm Up (No Measure)

2 rounds of:

10 Lateral Lunges

10 Squat to Stand

5 Lateral Leg Swings each side

10 1,2 Touch

5 Air Squats

10 Lunges

then–>

:60 Squat Hold w/ KB or BB

:30 Chest Stretch

30 Band Pull Aparts

then–>

3 rounds of:

5 BB Back Squats

5 BB Back Rack Lunges per Side

5 BB Back Squats w/ 2 second pause in hole

5 Push Ups

5 Ring Rows

Weightlifting

Back Squat (5x5x5x5x5)

Metcon

Metcon (Time)

500m row/run

40 Double Unders

500m Row/Run

40 Double Unders

500m Row/Run

40 Double Unders

Cash out: 50 Wall Ball 20/14

*14 min time cap

Mobility

Foam Roll Calf/hamstrings/glutes

Calf Stretch

Pigeon Stretch