12/04/2019

3
Dec

12/04/2019

Hub City CrossFit – CrossFit

Clean Warm Up (No Measure)

Dynamic Warm Up Down/ Jog Back of:

Lateral Lunges

Knee Hug w/ Twist

Gate Swings

Zombie Walks

Samson Lunge

3 Step High Knee Drive

3 Step Touch

Punts

High Knees

Butt Kicks

Inch Worm Down/Bear Crawl Back

Bunny Hops

Carioca Down and Back

then–>

3 rounds of:

(No Barbell)

5 PVC Dead Lift

5 PVC Sumo Deadlift High Pulls

5 PVC Front Squats

5 PVC Cleans

then–>

PVC Burgener Warm Up w/ Coach Together

Hang Power Clean (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 of:

250m Run

20 Ab Mat Sit Ups

15 Hang Power Cleans 135/95

Stretches CFT (No Measure)

:30 Sec Dead Hang

Calf Stretch

Hamstring Stretch

Pigeon Stretch