12/02/2019

1
Dec

12/02/2019

Hub City CrossFit – CrossFit

General Warm Up 2 (No Measure)

2 rounds of:

10 Self Hugs

5 Bend and Bow

10 Lateral Lunges

5 Squat to Stand

10 Windmills

5 Primal Pulls

then–>

Run/Row/Ski 400m

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Thruster (6-6-6-6-6)

Metcon (4 Rounds for time)

4 IRFT of:

21/18 Cal Row

15 Burpees

9 Thrusters 95/65

Stretches Shoulder/Hip (No Measure)

Couch Stretch

Cat Cows

Primal Pulls

Thread the Needle