11/29/2019

28
Nov

11/29/2019

Hub City CrossFit – CrossFit

Deadlift Warm Up (No Measure)

2 rounds of:

10 Bend and Bow

10 Squat to Stand

5 Primal Pulls

5 Back Extensions

5 PVC Deadlift

5 PVC Good Mornings

then–>

3 rounds of:

5 KB Deadlift

5 Russian KB Swings

5 KB Sumo Deadlift High Pull

then–>

2 rounds of:

10 BB Deadlift

8 BB Bent Over Row

6 BB Strict Press

4 BB Biceps Curls

Hand Stand Push Up Modifications

1. Piked

2. Box

3. Banded

4. Heavy DB
Drill and Set Up

Deadlift (8-8-8-8-8)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Stretches Lower Body (No Measure)

Rig Hamstring

Frog

Samson Lunge