12/16/19

15
Dec

12/16/19

Hub City CrossFit – CrossFit

Snatch 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 Snatch Grip Dead Lift

5 PVC Pass Throughs

5 PVC Over Head Squats

5 PVC Snatch Balance

then–>

PVC Burgener Warm Up w/ Coach Together

Hang Power Snatch (3-3-3-3-3)

Metcon (Time)

7 RFT of:

7 Hang Power Snatch 95/65

7 Bar Hop Burpees

35 Doubles

*115/80 Rx+

Stretches Shoulders/Chest (No Measure)

1:00 Wrist Stretch

Thread the Needle

Tricep Stretch

Scorpions