11/30/2019

29
Nov

11/30/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY TOMORROW BRANT LAPP***

Warm-up

Warm-up (No Measure)

2 Rounds

10 Wrist Circles

10 Arm Circles

:30 Wrist Stretch

10 PVC Passes

10 Bend and Bow

10 1-2 Touch

10 Air Squats

10 Lateral Lunges

Barbell Warm Up (No Measure)

5 Barbell Deadlift

5 Barbell Hang Clean

5 Barbell Elbow Rotations/side

5 Barbell Front Squat

5 Barbell Strict Press

5 Barbell Back Squat

5 Barbell Good Morning

Weightlifting

Hang Clean (3x3x3x3x3)

Hang Squat Clean

Overhead Squat (3x3x3x3x3)

Metcon

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
*30 Minute Time Cap

Mobility

Frog

Childs Pose

Couch Stretch

Scorpions