12/12/2019

8
Dec

12/12/2019

Hub City CrossFit – CrossFit

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

Bench Press (3-3-3-3-3)

Metcon (Time)

7 RFT of :

250m Run

15 HR Push Ups

10 Toe to Bar

Stretches Shoulders/Chest (No Measure)

1:00 Wrist Stretch

Thread the Needle

Tricep Stretch

Scorpions