Hub City CrossFit – CrossFit
DYNAMIC WARM-UP (No Measure)
DOWN then JOG BACK
Samson lunge w/Twist
1,2,3 Toe touch
1,2,3 Quad Stretch
Inch Worms (Focus on Wrist and Shoulders)
Single Leg hops (Right down, Left back)
Stretches Shoulders/Chest (No Measure)
1:00 Wrist Stretch
Thread the Needle
The Pull Over (3x3x3x3x3)
Start with arms extended and hands just outside shoulder width.
Keep legs extended.
Pull with the arms and lift feet towards the bar.
Bring the hips to the bar.
Send the feet behind the bar.
Extend the arms as the torso rotates over the top of the bar.
Scales Practice-Balance (Max Time Each Leg)
One leg balance –
Forward Scale/Reverse Scale
*Keep hips square
*lift leg as high as you can and hold
L-Sit (Max Time)
May Use paralettes, box, bench, plates for support
Mobility EMOM (No Measure)
Hold Each position for 1min
Childs Pose with Reach (Right :30 Left :30)
Half Split Right
Half Split Left