12/11/2019

8
Dec

12/11/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY RAILLE WILSON***

Back Squat Warm Up (No Measure)

2 rounds of:

10 Lateral Lunges

10 Squat to Stand

5 Lateral Leg Swings each side

10 1,2 Touch

5 Air Squats

10 Lunges

then–>

:60 Squat Hold w/ KB or BB

:30 Chest Stretch

30 Band Pull Aparts

then–>

3 rounds of:

5 BB Back Squats

5 BB Back Rack Lunges per Side

5 BB Back Squats w/ 2 second pause in hole

5 Push Ups

5 Ring Rows

Back Squat (5-5-5-5-5)

Metcon (No Measure)

EMOM 20 of:

1. 10 Burpees

2. 12 Back Squats 135/95

3. 14 Wall Ball 20/14

4. 16 Box Jumps 24/20

Stretches Lower Body (No Measure)

Rig Hamstring

Frog

Samson Lunge