12/13/2019

8
Dec

12/13/2019

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY JOSH BERGH***

Overhead Squat Warm Up (No Measure)

2 rounds of:

10 Self Hugs

5 Bend and Bow

10 Lateral Lunges

5 Squat to Stand

10 Windmills

5 Primal Pulls

then–>

Run/Row/Ski 400m

then–>

3 rounds of:

5 PVC Pass Throughs

5 PVC Muscle Snatch

5 PVC Behind the Neck Snatch Grip Press

5 PVC Snatch Balance

5 PVC Over Head Squats

Weightlifting

Overhead Squat (3x3x3x3x3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 of:

5 Handstand Push Ups

10 Overhead Squat 95/65

15 Russian Kettle Bell Swing 55/35

Mobility

Cat Cows

Scorpions

T Spine Foam Roll

Couch Stretch