12/06/2019

5
Dec

12/06/2019

Hub City CrossFit – CrossFit

Shoulder Warm Up (No Measure)

2 Rounds of:

10 Arm Circles F/B

10 Self Hugs

10 Arms Up and Down

3 Caterpillars

5 Primal Pulls

5 PVC Pass Throughs

5 PVC Strict Press

then–>

:30 Handstand Hold

:30 Dead Hang

300m Row

then–>

3 rounds of:

5 BB Strict Press

4 BB Push Press

3 BB Push Jerk

10 Light American Kettle Bell Swings

20 Doubles/ 40 Singles

Shoulder Press (2-2-2-2-2)

Metcon (AMRAP – Reps)

Complete in Teams of 2:

AMRAP 12 of:

150 Wall Ball 20/14 Buy in

then–>

7 Deadlift 135/95

7 Shoulder to Overhead 135/95

7 Back Squat 135/95
One person works at a time. Share the 150 Wall Balls however you want. In the remaining time partner A completes 7 BS, 7 S2OH & 7 BS complex while partner B rests. Then they switch.

*Score is 150 wall ball plus every rep completed in the complex. Each round of complex is 21 reps.

Stretches Shoulder/Hip (No Measure)

Couch Stretch

Cat Cows

Primal Pulls

Thread the Needle