1/7/2020

6
Jan

1/7/2020

Hub City CrossFit – CrossFit

Warm-up

General Warm Up 2 (No Measure)

2 rounds of:

10 Self Hugs

5 Bend and Bow

10 Lateral Lunges

5 Squat to Stand

10 Windmills

5 Primal Pulls

then–>

Run/Row/Ski 400m

Barbell Snatch Warm Up (No Measure)

5 Snatch Grip Deadlift

5 High Hang High Pull

5 Muscle Snatch

5 Behind the Neck Snatch Grip Press

5 Snatch Balance

5 OHS

Weightlifting

Power Snatch (5x5x3x3x3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Power snatches 75/55

10 Russian Kettle Bell Swings 55/35

5 Burpees

Mobility

Childs pose with reach

Thread the needle

Cobra pose