11/26/2019

25
Nov

11/26/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY KIM RETTMANN***

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 PVC Pass Throughs

5 PVC Strict Press

then–>

:30 Handstand Hold

:30 Dead Hang

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

Push Press (2-2-2-2-2)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 of:

10 Push Press 135/95

20 Russian Kettle Bell Swings 55/35

30 Doubles

Stretches Shoulders/Chest (No Measure)

1:00 Wrist Stretch

Thread the Needle

Tricep Stretch

Scorpions