12/18/19

15
Dec

12/18/19

Hub City CrossFit – CrossFit

Deadlift Warm Up (No Measure)

2 rounds of:

10 Bend and Bow

10 Squat to Stand

5 Primal Pulls

5 Back Extensions

5 PVC Deadlift

5 PVC Good Mornings

then–>

3 rounds of:

5 KB Deadlift

5 Russian KB Swings

5 KB Sumo Deadlift High Pull

then–>

2 rounds of:

10 BB Deadlift

8 BB Bent Over Row

6 BB Strict Press

4 BB Biceps Curls

Deadlift (3-3-3-3-3)

Metcon (5 Rounds for time)

5 IRFT of:

15/12 Cal Row

12 Alt. DB Snatch 50/35

12 Pull Ups

Stretches CFT (No Measure)

:30 Sec Dead Hang

Calf Stretch

Hamstring Stretch

Pigeon Stretch