12/14/19

13
Dec

12/14/19

Hub City CrossFit – CrossFit

Warm-up

Clean Warm Up (No Measure)

Dynamic Warm Up Down/ Jog Back of:

Lateral Lunges

Knee Hug w/ Twist

Gate Swings

Zombie Walks

Samson Lunge

3 Step High Knee Drive

3 Step Touch

Punts

High Knees

Butt Kicks

Inch Worm Down/Bear Crawl Back

Bunny Hops

Carioca Down and Back

then–>

3 rounds of:

(No Barbell)

5 PVC Dead Lift

5 PVC Sumo Deadlift High Pulls

5 PVC Front Squats

5 PVC Cleans

then–>

PVC Burgener Warm Up w/ Coach Together

Weightlifting

3 Power Clean + 2 Front Squat Complex (1x1x1x1x1)

Perform 3 power clean then 2 front squat at same weight

Each complex is one rep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 24

Run 800m->>

then in the time remaining

As many rounds and reps as possible of:

3 muscle ups

4 power cleans 205/115

3 front squat 205/115

Mobility

Banded Lat Stretch

Rig Bully Stretch

T Spine foam Roll

Couch Stretch