11/16/2019

15
Nov

11/16/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY CODY GARDNER***
***HAPPY BIRTHDAY TOMORROW KOREY BARTZ***

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

Pull strength and Mobility Couplet

Angled Ring Rows with slow negative

or

Negative Pull-ups with a spotter

2 Sets of 10 Reps

OH Mobility-Supine Wall Angels

2 sets of 10 Reps

Weightlifting

Deadlift (5x5x5x5x5)

Banded Behind the Neck Press (12x12x12x12x12)

With a band under your feet and over your shoulders put hands under band and press out from shoulder width to snatch grip finish position.

Metcon

Metcons are performed continous.

Metcon (Time)

5 Rounds:

15 Russian Kettlebell Swings 70/53

400 M Run

40 Double Unders

THEN:

Metcon (AMRAP – Reps)

AMRAP 6:

1 Strict Handstand Push Up

1 Strict Pull Up

2 Strict Handstand Push Up

2 Strict Pull Up

3 Strict Handstand Push Up

3 Strict Pull Up

Continue to add 1 rep to each movement until the 6 minutes is up.

Mobility

Runners Lunge

Calf Stretch

Scorpions