11/28/2019

27
Nov

11/28/2019

Hub City CrossFit – CrossFit

Quick and Dirty Warm Up (No Measure)

:30 of Each Move:

Self Hugs

Bend and Bow

Lateral Lunges

Primal Pull

Jumping Jacks

Air Squats

Butt Kicks

Sit Ups

1,2 Touch

Forearm Plank

Mountain Climbers

Fast Feet Drop

then–>

Run or Row 400m

then–>

3 rounds of:

5 Burpees

5 Box Jumps

5 Wall Ball

5 Slam Ball

Metcon (Time)

Teams of 2:

100 Wall Ball 20/14

100 Box Jumps 24/20

100 Slam Ball 30/20

100 Over Unders

Stretches Shoulders/Chest (No Measure)

1:00 Wrist Stretch

Thread the Needle

Tricep Stretch

Scorpions