12/24/19

22
Dec

12/24/19

Hub City CrossFit – CrossFit

Quick and Dirty Warm Up (No Measure)

:30 of Each Move:

Self Hugs

Bend and Bow

Lateral Lunges

Primal Pull

Jumping Jacks

Air Squats

Butt Kicks

Sit Ups

1,2 Touch

Forearm Plank

Mountain Climbers

Fast Feet Drop

then–>

Run or Row 400m

then–>

3 rounds of:

5 Burpees

5 Box Jumps

5 Wall Ball

5 Slam Ball

12 Days of Fitmas 2019 (Time)

1 Goblet Squat 55/35

2 Alternating Kettlebell Snatch 55/35

3 Russian KB Swings 55/35

4 Back Squats 135/95

5 Shoulder to Overhead 135/95

6 Deadlifts 135/95

7 Med Ball Cleans 20/14

8 Wall Ball 20/14

9 Push Ups

10 Jumping Lunges

11 Jumping Air Squats

12 Burpees
* Complete 1 Goblet Squat, THEN 2 Alt. KB Snatch and 1 Goblet Squat, THEN 3 KB Swings, 2 Alt. KB Snatch and 1 Goblet Squat, THEN 4 Back squats, 3 KB Swings, 2 Alt. KB Snatch, 1 Goblet Squat and so on and so forth.

**You choose your own weight

Stretches Shoulder/Hip (No Measure)

Couch Stretch

Cat Cows

Primal Pulls

Thread the Needle