12/09/2019

8
Dec

12/09/2019

Hub City CrossFit – CrossFit

DYNAMIC WARM-UP (No Measure)

DOWN then JOG BACK

Lateral lunges

Knee hugs

Samson lunge w/Twist

Zombie walk

1,2,3 Toe touch

1,2,3 Quad Stretch

Heel Walks

Toe Walks

Inch Worms (Focus on Wrist and Shoulders)

Single Leg hops (Right down, Left back)

Bunny Hops

High Skips

High knees

Butt kicks

Carioca

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

1000m Row (Time)

Max Effort 1000m Row

Core Conditioning: (Simon) (No Measure)

AMRAP 5 of:

10 Plate OH Sit Ups

20 Russian Twists w/ plate

30 Plank Knee to Elbow

Stretches Shoulder/Hip (No Measure)

Couch Stretch

Cat Cows

Primal Pulls

Thread the Needle