12/03/2019

2
Dec

12/03/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY MICHELE KUMPULA***

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

Weighted Pull-ups (5-5-5-5-5)

Pull Up Drills/Scales (5-5-5-5-5)

1. Low Bar Pull Ups

2. Banded Pull Ups

3. Negatives

Toe to Bar Drills/Scales (7-7-7-7-7)

1. Knee to Elbow

2. Ground Toe to Bar

3. Hanging Knee Raise w/ Weight

4. Hanging Knee Raise

Metcon (Time)

5 RFT of:

7 Toe To Bar

9 Shoulder Press 75/55

11 Hand Release Push Ups

Stretches Shoulders/Chest (No Measure)

1:00 Wrist Stretch

Thread the Needle

Tricep Stretch

Scorpions