1/9/2020

8
Jan

1/9/2020

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

Weightlifting

Push Press (5x5x5x5x5)

Metcon

Metcon (Time)

5 rounds for time

10 Shoulder to Overhead 95/65

15 Pullups

*14 min cap

Mobility

Puppy Dog

Thread the needle

Rig Lat Stretch