11/27/2019

26
Nov

11/27/2019

Hub City CrossFit – CrossFit

Snatch Warm Up (No Measure)

Dynamic Warm Up Down/ Jog Back of:

Lateral Lunges

Knee Hug w/ Twist

Gate Swings

Zombie Walks

Samson Lunge

3 Step High Knee Drive

3 Step Touch

Punts

High Knees

Butt Kicks

Inch Worm Down/Bear Crawl Back

Bunny Hops

Carioca Down and Back

then–>

3 rounds of:

(No Barbell)

5 PVC Snatch Grip Dead Lift

5 PVC Pass Throughs

5 PVC Over Head Squats

5 PVC Snatch Balance

then–>

PVC Burgener Warm Up w/ Coach Together

Snatch (2-2-2-2-2)

Metcon (AMRAP – Reps)

AMRAP 7 of:

2 Snatch 115/80

4 Alternating Pistol Squats

Core Conditioning: Tabata Bug (No Measure)

:20 Bicycle Sit Ups

:10 Dead Bug

8 rounds

Stretches CFT (No Measure)

:30 Sec Dead Hang

Calf Stretch

Hamstring Stretch

Pigeon Stretch