10/26/2019

25
Oct

10/26/2019

Hub City CrossFit – CrossFit

Warm-up

DYNAMIC WARM-UP (No Measure)

DOWN then JOG BACK

Lateral lunges

Knee hugs

Samson lunge w/Twist

Zombie walk

1,2,3 Toe touch

1,2,3 Quad Stretch

Heel Walks

Toe Walks

Inch Worms (Focus on Wrist and Shoulders)

Single Leg hops (Right down, Left back)

Bunny Hops

High Skips

High knees

Butt kicks

Carioca

Skills/Drills

Max Height Box Jump (Distance)

Max Height Box Jump

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner:

25 Minute AMRAP

400 M Row

40 Box Jump Overs 24/20

400 M Sled Pull 135/95

40 Slam Balls 30/20

400 M Sandbag Overhead Carry
Break it up as needed.

Both row, go out on sled pull and sandbag overhead carry.

Mobility

Warm-up (No Measure)

Calf Stretch

Scorpions

Couch Stretch