12/19/19

15
Dec

12/19/19

Hub City CrossFit – CrossFit

Slow and Grimey Warm Up (No Measure)

:30 of Each Move:

Self Hugs

Arms Up and Down

Squat to Stand

Bend and Bow

Lateral Lunges

Primal Pull

Caterpillars

Scorpions

Iron Cross

Glute Bridges

Sit Ups

Jumping Jacks

Air Squats

Butt Kicks

1,2 Touch

Forearm Plank

Mountain Climbers

then–>

Run or Row 250m

then–>

:60 Goblet Squat Hold

then–>

3 rounds of:

5 Scap Push Ups

5 Plank to Up Dog

5 Scap Pull Ups

5 PVC Pass Throughs

Rope Climb (Skills/Drills)

Wraps and Modifications

Metcon (No Measure)

AMRAP 20 of:

400m Run

20 Slam Ball 30/20

15 Ab Mat Sit Ups

2/1 Rope Climb

*4/2 Let Downs
This WOD has no measure as it is designed for you to come and move. Whether you come out guns blazing or use it as active recovery is up to you.

Stretches Lower Body (No Measure)

Rig Hamstring

Frog

Samson Lunge