11/25/2019

24
Nov

11/25/2019

Hub City CrossFit – CrossFit

Front Squat Warm Up (No Measure)

2 rounds of:

10 Lateral Lunges

10 Squat to Stand

5 Lateral Leg Swings each side

10 1,2 Touch

5 Air Squats

10 Lunges

then–>

:60 Squat Hold w/ KB or BB

:30 Tricep Wall Stretch each side

:30 Wrist Stretch each side

then–>

3 rounds of:

5 BB Front Squats

5 BB Elbow Rotations each Side

5 BB Front Squats w/ 2 second pause in hole

5 Push Ups

5 Pull Ups

Front Squat (2-2-2-2-2)

Metcon (Time)

7 RFT of:

7 Front Squats 135/95

7 Burpees

7 C2B Pull Ups

Stretches Shoulder/Hip (No Measure)

Couch Stretch

Cat Cows

Primal Pulls

Thread the Needle