1/8/2020

7
Jan

1/8/2020

Hub City CrossFit – CrossFit

Warm-up

:30 Seconds (No Measure)

Jumping Jacks

Self Hugs

Knee hugs

Quad Stretch

Lateral Hops

Vertical Jumps (For Height)

Side Lunge

Active Samson Lunge

Push-ups to Down Dog

Hip Thrusts

Jumping Air Squats

Fast Feet/Up Downs

Then->

3 rounds

5 Box Jumps

5 Wall Ball

5 Pull Ups

5 Slam Ball

Weightlifting

Single Dumbell Box Step Up (10x10x10)

24/20 High Box

Dumbbell cannot be supported on the leg

Single Dumbbell Squat Clean (8x8x8)

Not required to alternate sides

Metcon

Metcon (Time)

2 Rounds for Time:

300 Meter Row

30 Sit ups

30 Single Dumbbell Box Step-ups

300 Meter Row

30 Situps

30 Single Dumbbell Hang Squat Cleans

50lb/35lb

*24 min Cap

Mobility

Runners lunge/Lizard pose

Triceps stretch

Ankle mobility