12/17/19

15
Dec

12/17/19

Hub City CrossFit – CrossFit

***HAPPY BIRTHDAY AMBER HULL***

Front 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 Tricep Wall Stretch each side

:30 Wrist Stretch each side

then–>

3 rounds of:

5 BB Front Squats

5 BB Elbow Rotations each Side

5 BB Front Squats w/ 2 second pause in hole

5 Push Ups

5 Pull Ups

Front Squat (5-5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of:

10 Box Jumps 24/20

10 Wall Ball 20/14

Rx+

*30/24 Box AND

*30/20 Ball (Use Slam Balls)

Core Conditioning: Tabata Kick (No Measure)

:20 Flutter Kicks

:10 Tuck

8 rounds

Stretches Lower Body (No Measure)

Rig Hamstring

Frog

Samson Lunge