12/07/2019

6
Dec

12/07/2019

Hub City CrossFit – CrossFit

Warm-up

Deadlift Warm Up (No Measure)

2 rounds of:

10 Bend and Bow

10 Squat to Stand

5 Primal Pulls

5 Back Extensions

5 PVC Deadlift

5 PVC Good Mornings

then–>

3 rounds of:

5 KB Deadlift

5 Russian KB Swings

5 KB Sumo Deadlift High Pull

then–>

2 rounds of:

10 BB Deadlift

8 BB Bent Over Row

6 BB Strict Press

4 BB Biceps Curls

Weightlifting

Deadlift (5x5x5x5x5)

Bent Over Row (5x5x5x5x5)

Can substitute single arm row with kettlebell or dumbbell*5 each side*

Metcon

Metcon (Time)

For Time:

20 Deadlift 225/135

20 Russian Kettlebell Swings 70/53

500 M Row

10 Deadlift 275/185

20 Russian Kettlebell Swings 70/53

500 M Row

5 Deadlift 315/225

20 Russian Kettlebell Swings 70/53

500 M Row

Mobility

Rig Hamstring Stretch

Childs Pose

Cat Cows