12/05/2019

4
Dec

12/05/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY HILLARY KOSMICKI***

Quick and Dirty Warm Up (No Measure)

:30 of Each Move:

Self Hugs

Bend and Bow

Lateral Lunges

Primal Pull

Jumping Jacks

Air Squats

Butt Kicks

Sit Ups

1,2 Touch

Forearm Plank

Mountain Climbers

Fast Feet Drop

then–>

Run or Row 400m

then–>

3 rounds of:

5 Burpees

5 Box Jumps

5 Wall Ball

5 Slam Ball

Back Rack Lunge (12-12-12-12-12)

Alternating 6 on each side

Metcon (Time)

100 Doubles

50 Goblet Lunges 55/35

25 Box Jumps 30/24

50 Goblet Lunges 55/35

100 Doubles

Core Conditioning: Tuck and Roll (No Measure)

AMRAP 6 of:

30 Flutter Kicks

20 Heel Touch

5 Tuck to Hollow

20 Back Extensions

30 Mountain Climbers

Stretches Shoulder/Hip (No Measure)

Couch Stretch

Cat Cows

Primal Pulls

Thread the Needle